Shoulders shrug instead of scapulae retracting
Upper traps dominate; lower traps and rhomboids get no stimulus.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Prone Cobra with External Rotation
Coaching cues
- Lie prone; arms at sides; thumbs up
- Lift chest; simultaneously externally rotate the arms — thumbs rotate outward
- Squeeze the scapulae and hold 3 seconds
- Trains lower traps, rhomboids, and posterior rotator cuff simultaneously
Common faults 2
Neck hyperextends during the hold
Cervical extensors strain as the upper back lifts.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗