Scapular Retraction - BACK VIEW
Exercise configuration details
Exercise Steps
Step 1: Starting Position
ID: STEP_1
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 1.0%
Step 2: Retraction Movement
ID: STEP_2
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 4.0%
Step 3: Release & Reset
ID: STEP_3
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 5.0%
Step 4: Starting Position
ID: STEP_1_REP2
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 6.0%
Step 5: Retraction Movement
ID: STEP_2_REP2
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 9.0%
Step 6: Release & Reset
ID: STEP_3_REP2
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 10.0%
Step 7: Starting Position
ID: STEP_1_REP3
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 11.0%
Step 8: Retraction Movement
ID: STEP_2_REP3
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 14.0%
Step 9: Release & Reset
ID: STEP_3_REP3
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 15.0%
Step 10: Starting Position
ID: STEP_1_REP4
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 16.0%
Step 11: Retraction Movement
ID: STEP_2_REP4
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 19.0%
Step 12: Release & Reset
ID: STEP_3_REP4
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 20.0%
Step 13: Starting Position
ID: STEP_1_REP5
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 21.0%
Step 14: Retraction Movement
ID: STEP_2_REP5
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 24.0%
Step 15: Release & Reset
ID: STEP_3_REP5
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 25.0%
Step 16: Starting Position
ID: STEP_1_REP6
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 26.0%
Step 17: Retraction Movement
ID: STEP_2_REP6
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 29.0%
Step 18: Release & Reset
ID: STEP_3_REP6
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 30.0%
Step 19: Starting Position
ID: STEP_1_REP7
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 31.0%
Step 20: Retraction Movement
ID: STEP_2_REP7
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 34.0%
Step 21: Release & Reset
ID: STEP_3_REP7
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 35.0%
Step 22: Starting Position
ID: STEP_1_REP8
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 36.0%
Step 23: Retraction Movement
ID: STEP_2_REP8
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 39.0%
Step 24: Release & Reset
ID: STEP_3_REP8
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 40.0%
Step 25: Starting Position
ID: STEP_1_REP9
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 41.0%
Step 26: Retraction Movement
ID: STEP_2_REP9
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 44.0%
Step 27: Release & Reset
ID: STEP_3_REP9
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 45.0%
Step 28: Starting Position
ID: STEP_1_REP10
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 46.0%
Step 29: Retraction Movement
ID: STEP_2_REP10
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 49.0%
Step 30: Release & Reset
ID: STEP_3_REP10
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 50.0%
Step 31: Starting Position
ID: STEP_1_REP11
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 51.0%
Step 32: Retraction Movement
ID: STEP_2_REP11
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 54.0%
Step 33: Release & Reset
ID: STEP_3_REP11
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 55.0%
Step 34: Starting Position
ID: STEP_1_REP12
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 56.0%
Step 35: Retraction Movement
ID: STEP_2_REP12
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 59.0%
Step 36: Release & Reset
ID: STEP_3_REP12
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 60.0%
Step 37: Starting Position
ID: STEP_1_REP13
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 61.0%
Step 38: Retraction Movement
ID: STEP_2_REP13
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 64.0%
Step 39: Release & Reset
ID: STEP_3_REP13
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 65.0%
Step 40: Starting Position
ID: STEP_1_REP14
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 66.0%
Step 41: Retraction Movement
ID: STEP_2_REP14
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 69.0%
Step 42: Release & Reset
ID: STEP_3_REP14
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 70.0%
Step 43: Starting Position
ID: STEP_1_REP15
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 71.0%
Step 44: Retraction Movement
ID: STEP_2_REP15
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 74.0%
Step 45: Release & Reset
ID: STEP_3_REP15
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 75.0%
Step 46: Starting Position
ID: STEP_1_REP16
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 76.0%
Step 47: Retraction Movement
ID: STEP_2_REP16
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 79.0%
Step 48: Release & Reset
ID: STEP_3_REP16
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 80.0%
Step 49: Starting Position
ID: STEP_1_REP17
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 81.0%
Step 50: Retraction Movement
ID: STEP_2_REP17
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 84.0%
Step 51: Release & Reset
ID: STEP_3_REP17
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 85.0%
Step 52: Starting Position
ID: STEP_1_REP18
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 86.0%
Step 53: Retraction Movement
ID: STEP_2_REP18
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 89.0%
Step 54: Release & Reset
ID: STEP_3_REP18
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 90.0%
Step 55: Starting Position
ID: STEP_1_REP19
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 91.0%
Step 56: Retraction Movement
ID: STEP_2_REP19
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 94.0%
Step 57: Release & Reset
ID: STEP_3_REP19
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 95.0%
Step 58: Starting Position
ID: STEP_1_REP20
Description:
Stand upright with your back straight. Keep your shoulders relaxed and aligned.
Time: 96.0%
Step 59: Retraction Movement
ID: STEP_2_REP20
Description:
Pull your shoulders back and slightly downward, squeezing your shoulder blades together without shrugging. Hold the squeezed position while breathing normally. Maintain good posture.
Time: 99.0%
Step 60: Release & Reset
ID: STEP_3_REP20
Description:
Slowly relax your shoulders and return to the neutral position.
Time: 100.0%
Basic Information
Exercise ID(s):
a4529b2d-ddeb-430c-9998-a5f63f3b0289
6e8e16b2-158c-4bd9-bf09-6153fa36889a
Total Steps: 60
Config File:
scapular_retraction_back_view.yaml
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