Puneet Rao | Fitness Simplified on Instagram: "Still rolling your shoulders for warm-up? That’s not fixing your pain. Do these mobility drills instead, they’ll actually protect your shoulders and make every upper-body workout safer. Watch till the end. 👇 1. 12 Y Raises 2. 12 T Raises 3. 10 Laying Shoulder CARs 4. 12 Scapular retraction & protraction 5. 10 Scapular CARs (clock & anti clock) 6. 8 Shoulder CARs 7. 12 Hanging shrugs 8. 20 Banded external rotation (controlled) 9. 20 Banded internal
Instagram_puneetrao_
Puneet Rao | Fitness Simplified on Instagram: "Still rolling your shoulders for warm-up? That’s not fixing your pain. Do these mobility drills instead, they’ll actually protect your
1,561 likes, 24 comments - _puneetrao_ on September 18, 2025: "Still rolling your shoulders for warm-up?That’s not fixing your pain. Do these mobility drills instead, they’ll actually protect your shoulders and make every upper-body workout safer. Watch till the end. 👇1. 12 Y Raises2. 12 T Raises3. 10 Laying Shoulder CARs4. 12 Scapular ...
473.5K views1 week ago
Protraction and Retraction Exercises
your scapulas are meant to move 🫡 -protraction -retraction -depression -elevation if you don’t allow your scapula to move in all directions it can cause a loss of mobility and tension in the area which can lead to that “knot” sensation strengthening and mobilizing the scapula through different exercises can help improve overall shoulder health and function follow @drsierrahanowski for more tips on how to move better, navigate pain and get stronger . . . . . #movement #scapula #mobility #strengt
your scapulas are meant to move 🫡 -protraction -retraction -depression -elevation if you don’t allow your scapula to move in all directions it can cause a loss of mobility and tension in the area which can lead to that “knot” sensation strengthening and mobilizing the scapula through different exercises can help improve overall shoulder health and function follow @drsierrahanowski for more tips on how to move better, navigate pain and get stronger . . . . . #movement #scapula #mobility #strengt
FacebookSierra Hanowski
140 views3 weeks ago
How to improve scapular retraction
How to improve scapular retraction
uprighthealth.com
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This looks like a row, but it’s not. The goal here isn’t pulling the band — it’s retraining your shoulder blade to glide properly across your ribs. ⠀ 💡 No biceps. No traps. No ego. ⠀ Just clean retraction → slow release into protraction → while keeping your neck and arm quiet. ⠀ It’s subtle. It’s hard. And if you’ve been in chronic pain for a while… it’s what your body has forgotten how to do. ⠀ Start here. Go slow. Map it. ⠀ #shoulderbladestability #scapularehab #chronicpainexercises #hypermob
1:36
This looks like a row, but it’s not. The goal here isn’t pulling the band — it’s retraining your shoulder blade to glide properly across your ribs. ⠀ 💡 No biceps. No traps. No ego. ⠀ Just clean retraction → slow release into protraction → while keeping your neck and arm quiet. ⠀ It’s subtle. It’s hard. And if you’ve been in chronic pain for a while… it’s what your body has forgotten how to do. ⠀ Start here. Go slow. Map it. ⠀ #shoulderbladestability #scapularehab #chronicpainexercises #hypermob
TikTokthefibroguy
555 views3 weeks ago
Ascension Strength on Instagram: "“Are you a protractor or a retractor?” Scapular protraction in the setup creates a strong and stable position that is maintainable throughout the lift. Any appreciable degree of scapular retraction will be lost once maximal force is applied, creating an energy leak and inefficiency of movement. SHARE THIS to a friend who is a retractor 📢"
0:58
Ascension Strength on Instagram: "“Are you a protractor or a retractor?” Scapular protraction in the setup creates a strong and stable position that is maintainable throughout the lift. Any appreciable degree of scapular retraction will be lost once maximal force is applied, creating an energy leak and inefficiency of movement. SHARE THIS to a friend who is a retractor 📢"
Instagram
5.6K views1 month ago
Puneet Rao | Fitness Simplified on Instagram: "Will you try this? Movements  1. 10 Reps each Y & T Raises 2. 8 Reps Scapular retraction & Protraction 3. 8 Hand release push-ups 4. Wrist mobility 5. 8 Reps Cat Cow 6. 8 Reps Cobra Stretch 7. 5 Reps Shoulder CARs 8. 8 Reps Elbow CARs 9. Grip Stregth 10. 10 Hanging Shrugs"
0:55
Puneet Rao | Fitness Simplified on Instagram: "Will you try this? Movements  1. 10 Reps each Y & T Raises 2. 8 Reps Scapular retraction & Protraction 3. 8 Hand release push-ups 4. Wrist mobility 5. 8 Reps Cat Cow 6. 8 Reps Cobra Stretch 7. 5 Reps Shoulder CARs 8. 8 Reps Elbow CARs 9. Grip Stregth 10. 10 Hanging Shrugs"
Instagram_puneetrao_
260.4K viewsSep 26, 2024
Shoulder Protraction and Retraction
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This looks like a row, but it’s not. The goal here isn’t pulling the band — it’s retraining your shoulder blade to glide properly across your ribs. ⠀ 💡 No biceps. No traps. No ego. ⠀ Just clean retraction → slow release into protraction → while keeping your neck and arm quiet. ⠀ It’s subtle. It’s hard. And if you’ve been in chronic pain for a while… it’s what your body has forgotten how to do. ⠀ Start here. Go slow. Map it. ⠀ #shoulderbladestability #scapularehab #chronicpainexercises #hypermob
1:36
This looks like a row, but it’s not. The goal here isn’t pulling the ban…
555 views3 weeks ago
TikTokthefibroguy
Ascension Strength on Instagram: "“Are you a protractor or a retractor?” Scapular protraction in the setup creates a strong and stable position that is maintainable throughout the lift. Any appreciable degree of scapular retraction will be lost once maximal force is applied, creating an energy leak and inefficiency of movement. SHARE THIS to a friend who is a retractor 📢"
0:58
Ascension Strength on Instagram: "“Are you a protractor or a retract…
5.6K views1 month ago
Instagram
Puneet Rao | Fitness Simplified on Instagram: "Will you try this? Movements  1. 10 Reps each Y & T Raises 2. 8 Reps Scapular retraction & Protraction 3. 8 Hand release push-ups 4. Wrist mobility 5. 8 Reps Cat Cow 6. 8 Reps Cobra Stretch 7. 5 Reps Shoulder CARs 8. 8 Reps Elbow CARs 9. Grip Stregth 10. 10 Hanging Shrugs"
0:55
Puneet Rao | Fitness Simplified on Instagram: "Will you try this? Mov…
260.4K viewsSep 26, 2024
Instagram_puneetrao_
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