Unilateral Scapular Retraction - BACK VIEW
Exercise configuration details
Exercise Steps
Step 1: Setup position start 1
ID: STEP_1
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 1.5%
Step 2: Shoulder blades 1
ID: STEP_2
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 3.5%
Step 3: Setup position start 2
ID: STEP_3
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 5.0%
Step 4: Setup position start 1
ID: STEP_1_REP2
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 6.5%
Step 5: Shoulder blades 1
ID: STEP_2_REP2
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 8.5%
Step 6: Setup position start 2
ID: STEP_3_REP2
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 10.0%
Step 7: Setup position start 1
ID: STEP_1_REP3
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 11.5%
Step 8: Shoulder blades 1
ID: STEP_2_REP3
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 13.5%
Step 9: Setup position start 2
ID: STEP_3_REP3
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 15.0%
Step 10: Setup position start 1
ID: STEP_1_REP4
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 16.5%
Step 11: Shoulder blades 1
ID: STEP_2_REP4
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 18.5%
Step 12: Setup position start 2
ID: STEP_3_REP4
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 20.0%
Step 13: Setup position start 1
ID: STEP_1_REP5
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 21.5%
Step 14: Shoulder blades 1
ID: STEP_2_REP5
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 23.5%
Step 15: Setup position start 2
ID: STEP_3_REP5
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 25.0%
Step 16: Setup position start 1
ID: STEP_1_REP6
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 26.5%
Step 17: Shoulder blades 1
ID: STEP_2_REP6
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 28.5%
Step 18: Setup position start 2
ID: STEP_3_REP6
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 30.0%
Step 19: Setup position start 1
ID: STEP_1_REP7
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 31.5%
Step 20: Shoulder blades 1
ID: STEP_2_REP7
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 33.5%
Step 21: Setup position start 2
ID: STEP_3_REP7
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 35.0%
Step 22: Setup position start 1
ID: STEP_1_REP8
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 36.5%
Step 23: Shoulder blades 1
ID: STEP_2_REP8
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 38.5%
Step 24: Setup position start 2
ID: STEP_3_REP8
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 40.0%
Step 25: Setup position start 1
ID: STEP_1_REP9
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 41.5%
Step 26: Shoulder blades 1
ID: STEP_2_REP9
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 43.5%
Step 27: Setup position start 2
ID: STEP_3_REP9
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 45.0%
Step 28: Setup position start 1
ID: STEP_1_REP10
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 46.5%
Step 29: Shoulder blades 1
ID: STEP_2_REP10
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 48.5%
Step 30: Setup position start 2
ID: STEP_3_REP10
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 50.0%
Step 31: Setup position start 1
ID: STEP_1_REP11
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 51.5%
Step 32: Shoulder blades 1
ID: STEP_2_REP11
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 53.5%
Step 33: Setup position start 2
ID: STEP_3_REP11
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 55.0%
Step 34: Setup position start 1
ID: STEP_1_REP12
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 56.5%
Step 35: Shoulder blades 1
ID: STEP_2_REP12
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 58.5%
Step 36: Setup position start 2
ID: STEP_3_REP12
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 60.0%
Step 37: Setup position start 1
ID: STEP_1_REP13
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 61.5%
Step 38: Shoulder blades 1
ID: STEP_2_REP13
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 63.5%
Step 39: Setup position start 2
ID: STEP_3_REP13
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 65.0%
Step 40: Setup position start 1
ID: STEP_1_REP14
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 66.5%
Step 41: Shoulder blades 1
ID: STEP_2_REP14
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 68.5%
Step 42: Setup position start 2
ID: STEP_3_REP14
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 70.0%
Step 43: Setup position start 1
ID: STEP_1_REP15
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 71.5%
Step 44: Shoulder blades 1
ID: STEP_2_REP15
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 73.5%
Step 45: Setup position start 2
ID: STEP_3_REP15
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 75.0%
Step 46: Setup position start 1
ID: STEP_1_REP16
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 76.5%
Step 47: Shoulder blades 1
ID: STEP_2_REP16
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 78.5%
Step 48: Setup position start 2
ID: STEP_3_REP16
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 80.0%
Step 49: Setup position start 1
ID: STEP_1_REP17
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 81.5%
Step 50: Shoulder blades 1
ID: STEP_2_REP17
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 83.5%
Step 51: Setup position start 2
ID: STEP_3_REP17
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 85.0%
Step 52: Setup position start 1
ID: STEP_1_REP18
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 86.5%
Step 53: Shoulder blades 1
ID: STEP_2_REP18
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 88.5%
Step 54: Setup position start 2
ID: STEP_3_REP18
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 90.0%
Step 55: Setup position start 1
ID: STEP_1_REP19
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 91.5%
Step 56: Shoulder blades 1
ID: STEP_2_REP19
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 93.5%
Step 57: Setup position start 2
ID: STEP_3_REP19
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 95.0%
Step 58: Setup position start 1
ID: STEP_1_REP20
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 96.5%
Step 59: Shoulder blades 1
ID: STEP_2_REP20
Description:
Pull your shoulder blades together. Aim to feel a contraction in the muscles between the shoulder blades.
Time: 98.5%
Step 60: Setup position start 2
ID: STEP_3_REP20
Description:
Sit up right. Keep your neck and arms relaxed throughout this exercise.
Time: 100.0%
Basic Information
Exercise ID(s):
2f3adced-00ce-4a05-abe6-61d302193e34
8b30ce6e-713c-4a42-85cf-311f2c614150
Total Steps: 60
Config File:
unilateral_scapular_retraction_back_view.yaml
Evaluation Thresholds
Key Landmarks
Processing Options
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- AI Summary (groq)