Scapula & Shoulder Retraction

Think of a boxer. Picture what way the shoulder of a boxer will end up.
Most of us will end up with rounded shoulders. Meaning the pec minor and major become shortened. It's not rocket science but too many people neglect these strengthening exercises.

Why?
For the most part of the day our arms are out forward, be it driving, studying, posture, and if your reading this then take notice of what way your shoulder and spine is. if your a full time athlete then your will most likely spend your spare time on the internet. Lastly, we all want pecs instead of moobs so we work out pecs too much and neglect muscles such as rhomboids, posterior deltoid etc.
We hardly ever do daily chores using shoulder retraction muscles. While it weakens the muscles on the posterior, it also cuts off a nerve in the neck/shoulder that runs down into the fingers.
I also believe that all these chain of events can lead to frozen shoulder in later life.

What?
What happens when we end up with rounded shoulder? First of all, visually it looks wrong, but secondly it restricts lung expansion and most likely a kyphotic spine (a hunchback)
By working on the muscles to pin the shoulder back, opens up the lungs by allowing the rib cage to expand correctly. It also improves posture and allows the rib heads to sit correctly.

How?
Using these 3 simple exercises such and carry them out 2-3 times a week. 12 reps and 3 sets.

• Bent Over Row
• Bent Over/Lying Down Reverse Fly
• Push Up into what I call Jumping Jack. So what this is is lying down with your chest and abdomen on the floor. Assume press up position and do 1 press up returning to the position at the start, then slowly raise both arms full circle until above your arms. Back down into press up position.

Easy simple steps but can change a heck of a lot of problems.

#BeastMode
Ev