TRX Scapular Retraction

1. Attach a suspension trainer to a secure anchor point above head height.

2. Grip the handles with palms facing each other and lean back, walking your feet forward until your body is at a challenging angle. Ensure your body is straight from head to heel, with a slight bend at the knees if necessary.

3. Start with your arms extended in front of you and your body leaning back against the resistance of the suspension trainer.

4. Initiate the movement by driving your elbows towards your rib cage, retracting your shoulder blades. Your body should move slightly upwards as your back muscles contract.

5. Squeeze your shoulder blades together and hold for a moment in the retracted position.

6. Slowly extend your arms back to the starting position without losing tension in your body or letting your shoulders slump forward.

7. Repeat the movement for the desired number of repetitions while maintaining proper form and controlled movements.

Safety tips:

• Keep the movement smooth and controlled; avoid jerking or using momentum.

• Prevent your shoulders from rounding forward throughout the exercise.

• Adjust the angle of your body to increase or decrease resistance based on your fitness level.

• Make sure the suspension trainer is securely fastened and capable of supporting your body weight.

This exercise focuses on engaging and strengthening the muscles of the mid-back, particularly the rhomboids and lower traps, improving scapular stability and posture.

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