Bent-Over Back Scapular Extension Adduction

Bent Over Back Extension with Scapular Adduction

Positioning

1. Starting Position:

   • Stand with your feet shoulder-width apart.

   • Keep your knees slightly bent.

   • Hinge at your hips to lean forward, keeping your back straight.

   • Your torso should be approximately parallel to the ground.

   • Let your arms hang down in front of you.

2. Body Alignment:

   • Keep your head in a neutral position, looking slightly ahead of you.

   • Engage your core muscles to stabilize your spine.

Movement

1. Extension:

   • While maintaining the hip hinge, squeeze your glutes and extend your hips to raise your torso back to the starting position.

   • Focus on engaging the muscles in your lower back.

2. Scapular Adduction:

   • As you lift your torso, pull your shoulder blades back and together (like pinching a pencil between them).

   • Hold this position for a moment to maximize the contraction.

3. Return:

   • Slowly return to the starting bent-over position with control, keeping your back straight and your core engaged throughout the movement.

Repetitions

• Aim for 10-15 repetitions.

• Rest as needed between sets, and perform 2-3 sets.

Tips

• Avoid rounding your back during the movement to prevent strain.

• Focus on controlled movements rather than speed.

• Maintain proper breathing; exhale as you lift and inhale as you return to the starting position.