Sunday, May 1, 2016

Scapular Depression (BowFlex)


Muscles worked: This exercise involves your lower trapezius muscles, and latissimus dorsi muscles. Both act as stabilizers and movers of your shoulder blades. This motion of scapula depression is very important in posture as well as when using the arms to raise from a chair. It is also involved in overhead pulling exercises.
Pulley position: Wide or narrow.
Starting position:
• With the bench flat, lie on your back with your head toward the Power Rods®, knees bent, and feet flat on the floor.
• Grasp the handles and straighten your arms down along side your trunk.
• Tighten your trunk muscles to stabilize your spine while maintaining a very slight arch in the lower back.
Motion:
• Keeping the chest up and arms straight, slide your shoulder blades toward your hips (hands sliding along outer thighs).
• When shoulder blades are fully depressed, slowly return to the starting position.
Key points:
• Do not lose spinal alignment, keep your chest lifted.