< Base Stance Protraction/Retraction - Iron Neck

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    Base Stance Protraction/Retraction



    Anchor Height: Middle

    Band Level: Medium

    Attach two medium bands to a middle anchor point. Facing away from the anchor, point get into your Base Stance with the palms facing the body. Add an appropriate amount of tension in the bands and begin the exercise with your arms extended in front of you. Perform the exercise by squeezing the shoulders blades together, for scapular retraction, and then reach from the middle of your back and rotate the shoulder blades out away from the spine other to achieve scapular protraction. Then return to the starting position. Adjust your stance so you are facing the anchor point, then repeat cycle.  Tips: The arms should not bend, so you can see how much range of motion you have by watching how far the hands displace forward & backward.

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