Seated scapular depression with breathing - FRONT 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 spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 1.2%
Step 2: Scapular Depression
ID: STEP_2
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 3.8%
Step 3: Relax & Reset
ID: STEP_3
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 5.0%
Step 4: Starting Position
ID: STEP_1_REP2
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 6.2%
Step 5: Scapular Depression
ID: STEP_2_REP2
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 8.8%
Step 6: Relax & Reset
ID: STEP_3_REP2
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 10.0%
Step 7: Starting Position
ID: STEP_1_REP3
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 11.2%
Step 8: Scapular Depression
ID: STEP_2_REP3
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 13.8%
Step 9: Relax & Reset
ID: STEP_3_REP3
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 15.0%
Step 10: Starting Position
ID: STEP_1_REP4
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 16.2%
Step 11: Scapular Depression
ID: STEP_2_REP4
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 18.8%
Step 12: Relax & Reset
ID: STEP_3_REP4
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 20.0%
Step 13: Starting Position
ID: STEP_1_REP5
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 21.2%
Step 14: Scapular Depression
ID: STEP_2_REP5
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 23.8%
Step 15: Relax & Reset
ID: STEP_3_REP5
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 25.0%
Step 16: Starting Position
ID: STEP_1_REP6
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 26.2%
Step 17: Scapular Depression
ID: STEP_2_REP6
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 28.7%
Step 18: Relax & Reset
ID: STEP_3_REP6
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 30.0%
Step 19: Starting Position
ID: STEP_1_REP7
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 31.2%
Step 20: Scapular Depression
ID: STEP_2_REP7
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 33.8%
Step 21: Relax & Reset
ID: STEP_3_REP7
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 35.0%
Step 22: Starting Position
ID: STEP_1_REP8
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 36.2%
Step 23: Scapular Depression
ID: STEP_2_REP8
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 38.8%
Step 24: Relax & Reset
ID: STEP_3_REP8
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 40.0%
Step 25: Starting Position
ID: STEP_1_REP9
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 41.2%
Step 26: Scapular Depression
ID: STEP_2_REP9
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 43.8%
Step 27: Relax & Reset
ID: STEP_3_REP9
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 45.0%
Step 28: Starting Position
ID: STEP_1_REP10
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 46.2%
Step 29: Scapular Depression
ID: STEP_2_REP10
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 48.8%
Step 30: Relax & Reset
ID: STEP_3_REP10
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 50.0%
Step 31: Starting Position
ID: STEP_1_REP11
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 51.2%
Step 32: Scapular Depression
ID: STEP_2_REP11
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 53.8%
Step 33: Relax & Reset
ID: STEP_3_REP11
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 55.0%
Step 34: Starting Position
ID: STEP_1_REP12
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 56.2%
Step 35: Scapular Depression
ID: STEP_2_REP12
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 58.8%
Step 36: Relax & Reset
ID: STEP_3_REP12
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 60.0%
Step 37: Starting Position
ID: STEP_1_REP13
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 61.3%
Step 38: Scapular Depression
ID: STEP_2_REP13
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 63.7%
Step 39: Relax & Reset
ID: STEP_3_REP13
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 65.0%
Step 40: Starting Position
ID: STEP_1_REP14
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 66.2%
Step 41: Scapular Depression
ID: STEP_2_REP14
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 68.8%
Step 42: Relax & Reset
ID: STEP_3_REP14
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 70.0%
Step 43: Starting Position
ID: STEP_1_REP15
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 71.2%
Step 44: Scapular Depression
ID: STEP_2_REP15
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 73.8%
Step 45: Relax & Reset
ID: STEP_3_REP15
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 75.0%
Step 46: Starting Position
ID: STEP_1_REP16
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 76.2%
Step 47: Scapular Depression
ID: STEP_2_REP16
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 78.8%
Step 48: Relax & Reset
ID: STEP_3_REP16
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 80.0%
Step 49: Starting Position
ID: STEP_1_REP17
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 81.2%
Step 50: Scapular Depression
ID: STEP_2_REP17
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 83.8%
Step 51: Relax & Reset
ID: STEP_3_REP17
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 85.0%
Step 52: Starting Position
ID: STEP_1_REP18
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 86.2%
Step 53: Scapular Depression
ID: STEP_2_REP18
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 88.8%
Step 54: Relax & Reset
ID: STEP_3_REP18
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 90.0%
Step 55: Starting Position
ID: STEP_1_REP19
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 91.2%
Step 56: Scapular Depression
ID: STEP_2_REP19
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 93.8%
Step 57: Relax & Reset
ID: STEP_3_REP19
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 95.0%
Step 58: Starting Position
ID: STEP_1_REP20
Description:
Sit upright on a chair with your feet flat on the floor. Keep your spine straight, shoulders relaxed, and hands resting comfortably on your thighs.
Time: 96.2%
Step 59: Scapular Depression
ID: STEP_2_REP20
Description:
Pull your hands downward to guide your shoulder blades down, away from your ears. Hold the lowered shoulder position in 5 s while slowly exhaling through your mouth. Feel your shoulders sink down naturally.
Time: 98.8%
Step 60: Relax & Reset
ID: STEP_3_REP20
Description:
Release the tension and return shoulders to neutral position. Continue breathing normally.
Time: 100.0%
Basic Information
Exercise ID(s):
ec59d724-38d8-4f16-aeff-a64c7e1ce3c5
7cbe244d-d6b3-47ca-ae4e-1640781fcc53
2af06b17-2fd4-4248-989b-90ed0ed31e28
Total Steps: 60
Config File:
seated_scapular_depression_with_breathing_front_view.yaml
Evaluation Thresholds
Key Landmarks
Processing Options
- Show Visualization
- Save Video
- Save Report
- Save Visualization
- AI Summary (groq)