Seated Band Shoulder Retraction
Channel: Fluid Health and Fitness
Date: 2023-12-24

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The Seated Band Shoulder Retraction is an exercise that targets the muscles of the upper back, particularly the rhomboids and middle trapezius. It is designed to improve scapular stability and promote proper posture. This exercise involves the use of a resistance band to provide resistance during the retraction phase, enhancing the engagement of the targeted muscles.

Description:

1. Setup:
   - Sit on a sturdy surface with your back straight and shoulders relaxed.
   - Anchor a resistance band at chest height or slightly above, securing it to a fixed point.

2. Band Grasp:
   - Hold the ends of the resistance band with each hand, ensuring that there is tension in the band when your arms are extended forward.

3. Starting Position:
   - Start with your arms extended forward at shoulder height, elbows slightly bent.
   - Maintain a neutral spine and engage your core for stability.

4. Shoulder Retraction:
   - Pull the band apart by retracting your shoulders and squeezing your shoulder blades together.
   - Focus on the muscles between your shoulder blades as they contract during the retraction.

5. Hold and Squeeze:
   - Hold the retracted position for a moment, emphasizing the contraction in the upper back muscles.
   - Ensure that your shoulders remain away from your ears and your neck stays relaxed.

6. Return to Starting Position:
   - Slowly release the tension in the band and return to the starting position with controlled movement.

7. Repetition:
   - Perform 2-3 sets of 12-15 repetitions, gradually increasing resistance as your strength improves.

8. Safety Considerations:
   - Choose a resistance band with an appropriate level of resistance for your fitness level.
   - If you have any shoulder issues, perform the exercise within a pain-free range of motion.

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