PRONE W LIFT: How to increase activation of your parascapular muscles

Here’s how to do it.

1. Get into a prone position at the ground, place the forehead on the floor, chin tucked in.

2. Have the shoulders abducted at 90degrees angle, elbows flexed at 90 degrees, with the scapular relaxed which means it should be in a slight protracted position.

3. From this position, keeping the chest on the floor lift both arms up, retracting and depressing the scapular. Doing this will activate your parascapular muscles. Reduce activation of the upper traps during the exercise

4. Hold this position for 5 seconds and at 50% effort before returning to start position.

Note: Avoid hyperextension of the neck and elevation of the scapular.

Primary muscles: Middle and Lower Trapezius and Rhomboids (improve neural drive)

You are now FEA informed.