Banded neck and shoulder blade retraction drill
Channel: Wellman Wellness Training
Date: 2024-02-26

Get a resistance band that is anchored on a pole/ column that is about shoulder to head height whilst in a sitting position. Also get a bench, and place the bench vertically, a fair distance away from the anchor to promote immediate resistance from its landing position. 

 From here, sit on a bench, facing said anchor. Strap the band to the target area where your end of your skull begins to meet your neck. 

Allow this resistance to slowly hinge, and round your neck and shoulders forward gently, then proceed to:

- Lift and retract your head towards your upper back/ traps area
- Pull the shoulder blades down and back
- Return to an upright seated position , where your sitting rather tall and your chest is extending up and full.

Gradually let go of this tension after a " One - One thousand" time frame and return to a forward rounded, flex position. 

Repeat for desired reps.