Scapular Retraction Sit - BACK VIEW
Exercise configuration details
Exercise Steps
Step 1: Starting Position
ID: STEP_1
Description:
Sit upright on a chair with your feet flat on the floor. Keep your back straight, shoulders relaxed, and eyes facing forward.
Time: 2.5%
Step 2: Shoulder Retraction
ID: STEP_2
Description:
Slowly pull your shoulders backward, gently squeezing your shoulder blades together. Avoid shrugging your shoulders upward. Hold the squeezed position, engage the upper back and shoulder muscles, and breathe normally without tensing your neck.
Time: 7.5%
Step 3: Release & Relax
ID: STEP_3
Description:
Slowly release the tension and return to the starting position. Allow your shoulders to relax.
Time: 10.0%
Step 4: Starting Position
ID: STEP_1_REP2
Description:
Sit upright on a chair with your feet flat on the floor. Keep your back straight, shoulders relaxed, and eyes facing forward.
Time: 12.5%
Step 5: Shoulder Retraction
ID: STEP_2_REP2
Description:
Slowly pull your shoulders backward, gently squeezing your shoulder blades together. Avoid shrugging your shoulders upward. Hold the squeezed position, engage the upper back and shoulder muscles, and breathe normally without tensing your neck.
Time: 17.5%
Step 6: Release & Relax
ID: STEP_3_REP2
Description:
Slowly release the tension and return to the starting position. Allow your shoulders to relax.
Time: 20.0%
Step 7: Starting Position
ID: STEP_1_REP3
Description:
Sit upright on a chair with your feet flat on the floor. Keep your back straight, shoulders relaxed, and eyes facing forward.
Time: 22.5%
Step 8: Shoulder Retraction
ID: STEP_2_REP3
Description:
Slowly pull your shoulders backward, gently squeezing your shoulder blades together. Avoid shrugging your shoulders upward. Hold the squeezed position, engage the upper back and shoulder muscles, and breathe normally without tensing your neck.
Time: 27.5%
Step 9: Release & Relax
ID: STEP_3_REP3
Description:
Slowly release the tension and return to the starting position. Allow your shoulders to relax.
Time: 30.0%
Step 10: Starting Position
ID: STEP_1_REP4
Description:
Sit upright on a chair with your feet flat on the floor. Keep your back straight, shoulders relaxed, and eyes facing forward.
Time: 32.5%
Step 11: Shoulder Retraction
ID: STEP_2_REP4
Description:
Slowly pull your shoulders backward, gently squeezing your shoulder blades together. Avoid shrugging your shoulders upward. Hold the squeezed position, engage the upper back and shoulder muscles, and breathe normally without tensing your neck.
Time: 37.5%
Step 12: Release & Relax
ID: STEP_3_REP4
Description:
Slowly release the tension and return to the starting position. Allow your shoulders to relax.
Time: 40.0%
Step 13: Starting Position
ID: STEP_1_REP5
Description:
Sit upright on a chair with your feet flat on the floor. Keep your back straight, shoulders relaxed, and eyes facing forward.
Time: 42.5%
Step 14: Shoulder Retraction
ID: STEP_2_REP5
Description:
Slowly pull your shoulders backward, gently squeezing your shoulder blades together. Avoid shrugging your shoulders upward. Hold the squeezed position, engage the upper back and shoulder muscles, and breathe normally without tensing your neck.
Time: 47.5%
Step 15: Release & Relax
ID: STEP_3_REP5
Description:
Slowly release the tension and return to the starting position. Allow your shoulders to relax.
Time: 50.0%
Step 16: Starting Position
ID: STEP_1_REP6
Description:
Sit upright on a chair with your feet flat on the floor. Keep your back straight, shoulders relaxed, and eyes facing forward.
Time: 52.5%
Step 17: Shoulder Retraction
ID: STEP_2_REP6
Description:
Slowly pull your shoulders backward, gently squeezing your shoulder blades together. Avoid shrugging your shoulders upward. Hold the squeezed position, engage the upper back and shoulder muscles, and breathe normally without tensing your neck.
Time: 57.5%
Step 18: Release & Relax
ID: STEP_3_REP6
Description:
Slowly release the tension and return to the starting position. Allow your shoulders to relax.
Time: 60.0%
Step 19: Starting Position
ID: STEP_1_REP7
Description:
Sit upright on a chair with your feet flat on the floor. Keep your back straight, shoulders relaxed, and eyes facing forward.
Time: 62.5%
Step 20: Shoulder Retraction
ID: STEP_2_REP7
Description:
Slowly pull your shoulders backward, gently squeezing your shoulder blades together. Avoid shrugging your shoulders upward. Hold the squeezed position, engage the upper back and shoulder muscles, and breathe normally without tensing your neck.
Time: 67.5%
Step 21: Release & Relax
ID: STEP_3_REP7
Description:
Slowly release the tension and return to the starting position. Allow your shoulders to relax.
Time: 70.0%
Step 22: Starting Position
ID: STEP_1_REP8
Description:
Sit upright on a chair with your feet flat on the floor. Keep your back straight, shoulders relaxed, and eyes facing forward.
Time: 72.5%
Step 23: Shoulder Retraction
ID: STEP_2_REP8
Description:
Slowly pull your shoulders backward, gently squeezing your shoulder blades together. Avoid shrugging your shoulders upward. Hold the squeezed position, engage the upper back and shoulder muscles, and breathe normally without tensing your neck.
Time: 77.5%
Step 24: Release & Relax
ID: STEP_3_REP8
Description:
Slowly release the tension and return to the starting position. Allow your shoulders to relax.
Time: 80.0%
Step 25: Starting Position
ID: STEP_1_REP9
Description:
Sit upright on a chair with your feet flat on the floor. Keep your back straight, shoulders relaxed, and eyes facing forward.
Time: 82.5%
Step 26: Shoulder Retraction
ID: STEP_2_REP9
Description:
Slowly pull your shoulders backward, gently squeezing your shoulder blades together. Avoid shrugging your shoulders upward. Hold the squeezed position, engage the upper back and shoulder muscles, and breathe normally without tensing your neck.
Time: 87.5%
Step 27: Release & Relax
ID: STEP_3_REP9
Description:
Slowly release the tension and return to the starting position. Allow your shoulders to relax.
Time: 90.0%
Step 28: Starting Position
ID: STEP_1_REP10
Description:
Sit upright on a chair with your feet flat on the floor. Keep your back straight, shoulders relaxed, and eyes facing forward.
Time: 92.5%
Step 29: Shoulder Retraction
ID: STEP_2_REP10
Description:
Slowly pull your shoulders backward, gently squeezing your shoulder blades together. Avoid shrugging your shoulders upward. Hold the squeezed position, engage the upper back and shoulder muscles, and breathe normally without tensing your neck.
Time: 97.5%
Step 30: Release & Relax
ID: STEP_3_REP10
Description:
Slowly release the tension and return to the starting position. Allow your shoulders to relax.
Time: 100.0%
Basic Information
Exercise ID(s):
a9937d8c-0734-4a39-b802-1fecc4575452
b8d7c489-1b48-4c76-a916-55f2881218bc
189c78ee-f750-42ac-80e6-78bd73e4157f
Total Steps: 30
Config File:
scapular_retraction_sit_back_view.yaml
Evaluation Thresholds
Key Landmarks
Processing Options
- Show Visualization
- Save Video
- Save Report
- Save Visualization
- AI Summary (groq)