Scapular Retraction with Band - FRONT VIEW
Exercise configuration details
Exercise Steps
Step 1: Starting Position
ID: STEP_1
Description:
Stand or sit upright. Hold a resistance band in front of your chest with both hands at shoulder height. Keep your arms straight and shoulders relaxed.
Time: 5.0%
Step 2: Abduction Movement
ID: STEP_2
Description:
Slowly pull both arms outward to the sides, stretching the band. Focus on squeezing your shoulder blades together. Hold the open-arm position with controlled tension. Keep your neck relaxed and breathe normally.
Time: 10.0%
Step 3: Starting Position
ID: STEP_1_REP2
Description:
Stand or sit upright. Hold a resistance band in front of your chest with both hands at shoulder height. Keep your arms straight and shoulders relaxed.
Time: 15.0%
Step 4: Abduction Movement
ID: STEP_2_REP2
Description:
Slowly pull both arms outward to the sides, stretching the band. Focus on squeezing your shoulder blades together. Hold the open-arm position with controlled tension. Keep your neck relaxed and breathe normally.
Time: 20.0%
Step 5: Starting Position
ID: STEP_1_REP3
Description:
Stand or sit upright. Hold a resistance band in front of your chest with both hands at shoulder height. Keep your arms straight and shoulders relaxed.
Time: 25.0%
Step 6: Abduction Movement
ID: STEP_2_REP3
Description:
Slowly pull both arms outward to the sides, stretching the band. Focus on squeezing your shoulder blades together. Hold the open-arm position with controlled tension. Keep your neck relaxed and breathe normally.
Time: 30.0%
Step 7: Starting Position
ID: STEP_1_REP4
Description:
Stand or sit upright. Hold a resistance band in front of your chest with both hands at shoulder height. Keep your arms straight and shoulders relaxed.
Time: 35.0%
Step 8: Abduction Movement
ID: STEP_2_REP4
Description:
Slowly pull both arms outward to the sides, stretching the band. Focus on squeezing your shoulder blades together. Hold the open-arm position with controlled tension. Keep your neck relaxed and breathe normally.
Time: 40.0%
Step 9: Starting Position
ID: STEP_1_REP5
Description:
Stand or sit upright. Hold a resistance band in front of your chest with both hands at shoulder height. Keep your arms straight and shoulders relaxed.
Time: 45.0%
Step 10: Abduction Movement
ID: STEP_2_REP5
Description:
Slowly pull both arms outward to the sides, stretching the band. Focus on squeezing your shoulder blades together. Hold the open-arm position with controlled tension. Keep your neck relaxed and breathe normally.
Time: 50.0%
Step 11: Starting Position
ID: STEP_1_REP6
Description:
Stand or sit upright. Hold a resistance band in front of your chest with both hands at shoulder height. Keep your arms straight and shoulders relaxed.
Time: 55.0%
Step 12: Abduction Movement
ID: STEP_2_REP6
Description:
Slowly pull both arms outward to the sides, stretching the band. Focus on squeezing your shoulder blades together. Hold the open-arm position with controlled tension. Keep your neck relaxed and breathe normally.
Time: 60.0%
Step 13: Starting Position
ID: STEP_1_REP7
Description:
Stand or sit upright. Hold a resistance band in front of your chest with both hands at shoulder height. Keep your arms straight and shoulders relaxed.
Time: 65.0%
Step 14: Abduction Movement
ID: STEP_2_REP7
Description:
Slowly pull both arms outward to the sides, stretching the band. Focus on squeezing your shoulder blades together. Hold the open-arm position with controlled tension. Keep your neck relaxed and breathe normally.
Time: 70.0%
Step 15: Starting Position
ID: STEP_1_REP8
Description:
Stand or sit upright. Hold a resistance band in front of your chest with both hands at shoulder height. Keep your arms straight and shoulders relaxed.
Time: 75.0%
Step 16: Abduction Movement
ID: STEP_2_REP8
Description:
Slowly pull both arms outward to the sides, stretching the band. Focus on squeezing your shoulder blades together. Hold the open-arm position with controlled tension. Keep your neck relaxed and breathe normally.
Time: 80.0%
Step 17: Starting Position
ID: STEP_1_REP9
Description:
Stand or sit upright. Hold a resistance band in front of your chest with both hands at shoulder height. Keep your arms straight and shoulders relaxed.
Time: 85.0%
Step 18: Abduction Movement
ID: STEP_2_REP9
Description:
Slowly pull both arms outward to the sides, stretching the band. Focus on squeezing your shoulder blades together. Hold the open-arm position with controlled tension. Keep your neck relaxed and breathe normally.
Time: 90.0%
Step 19: Starting Position
ID: STEP_1_REP10
Description:
Stand or sit upright. Hold a resistance band in front of your chest with both hands at shoulder height. Keep your arms straight and shoulders relaxed.
Time: 95.0%
Step 20: Abduction Movement
ID: STEP_2_REP10
Description:
Slowly pull both arms outward to the sides, stretching the band. Focus on squeezing your shoulder blades together. Hold the open-arm position with controlled tension. Keep your neck relaxed and breathe normally.
Time: 100.0%
Basic Information
Exercise ID(s):
a7e5fd34-70b9-45ff-836e-9a5b235e729e
3fb82dd2-816e-4eea-b44b-405ccc946bc7
Total Steps: 20
Config File:
scapular_retraction_with_band_front_view.yaml
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Processing Options
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