Supine shoulder band retraction (with elevated legs)
Channel: Fluid Health and Fitness
Date: 2023-12-24

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The Lying Supine Shoulder Retraction is an exercise that targets the muscles of the upper back, particularly the rhomboids and external rotators of the shoulder. This movement helps improve scapular retraction and shoulder stability while engaging the muscles responsible for external rotation.

Description:

1. Setup:
   - Lie on your back with your legs elevated, creating a 90-degree angle at your hips and knees.
   - Secure a resistance band at approximately chest height, anchoring it to a fixed point.

2. Band Attachment:
   - Hold one end of the resistance band in each hand, ensuring there is tension in the band when your arms are extended toward the anchor point.

3. Starting Position:
   - Start with your arms extended straight above your chest, palms facing each other, and the band taut.
   - Keep your legs elevated, engaging your core for stability.

4. Shoulder Retraction:
   - Begin the movement by retracting your shoulders and squeezing your shoulder blades together.
   - This engages the muscles between your shoulder blades, emphasizing the scapular retraction.

5. Arm External Rotation:
   - Simultaneously, externally rotate your arms, turning your palms outward while maintaining the shoulder retraction.
   - Feel the engagement of the external rotators of the shoulder.

6. Hold and Squeeze:
   - Hold the fully retracted position with external rotation for a moment, emphasizing the contraction in the upper back and shoulders.

7. Return to Starting Position:
   - Slowly release the tension in the band, returning your arms to the starting position with controlled movement.

8. Repetition:
   - Perform 2-3 sets of 12-15 repetitions, ensuring proper form and controlled movement throughout.

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

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