Bear Stretch Hold

ShoulderScapula
Written By David Song

BEAR STRETCH HOLD

This is a scapular protraction stability exercise. Start in a modified quadruped position by having your hands in front of your head and roughly shoulder width apart. Stabilize your feet by planting the balls of your toes into the ground and lift the knees off the floor. Maintain a neutral spine while driving your shoulder blades forward. Hold for 15-30 seconds and rest for an equal amount of time before repeating.

Muscles Involved:

  • Serratus Anterior

  • Lower Trapezius

  • Core

    • Transversus Abdominis

Related Conditions:

  • Shoulder Impingement

  • Dynamic Shoulder Instability

  • Labral Tear

  • Rotator Cuff Tear / Tendinopathy / Tendinitis

  • SLAP Lesion

  • Posterior Capsule Impingement

  • Winged Scapula / Scapular Winging

  • Scapular Dyskinesis

Related Exercises

Featured
Thoracic Swimmers
Scapulothoracic Joint, Thoracic Rotation, Thoracic rotators, Thoracic Spine, Serratus Anterior, Pectoralis Minor, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Rhomboid, Trapezius, Glenohumeral Joint, Thoracic Mobility, Shoulder Mobility, Scapular Mobility
Thoracic Swimmers
Scapulothoracic Joint, Thoracic Rotation, Thoracic rotators, Thoracic Spine, Serratus Anterior, Pectoralis Minor, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Rhomboid, Trapezius, Glenohumeral Joint, Thoracic Mobility, Shoulder Mobility, Scapular Mobility
Scapulothoracic Joint, Thoracic Rotation, Thoracic rotators, Thoracic Spine, Serratus Anterior, Pectoralis Minor, Scapular Protraction, Scapular Protractor, Scapular Retraction, Scapular Retractors, Rhomboid, Trapezius, Glenohumeral Joint, Thoracic Mobility, Shoulder Mobility, Scapular Mobility
Bear Crawl Scapular Push Up
Scapular Protraction, Scapular Protractor, Serratus Anterior, Scapulothoracic Joint
Bear Crawl Scapular Push Up
Scapular Protraction, Scapular Protractor, Serratus Anterior, Scapulothoracic Joint
Scapular Protraction, Scapular Protractor, Serratus Anterior, Scapulothoracic Joint
Unilateral Elevated Push Up Plus
Serratus Anterior, Scapulothoracic Joint, Scapular Protraction, Scapular Protractor, Scapular Winging, Scapular Dyskinesis, Shoulder, Shoulder Stability
Unilateral Elevated Push Up Plus
Serratus Anterior, Scapulothoracic Joint, Scapular Protraction, Scapular Protractor, Scapular Winging, Scapular Dyskinesis, Shoulder, Shoulder Stability
Serratus Anterior, Scapulothoracic Joint, Scapular Protraction, Scapular Protractor, Scapular Winging, Scapular Dyskinesis, Shoulder, Shoulder Stability
Plank Plus
Scapula, Scapular Protraction, Serratus Anterior, Pectoralis Minor, Shoulder Stability, Scapular Stability, Scapular Protractor, Core Endurance, Core, Scapular Mobility, Scapulothoracic Joint
Plank Plus
Scapula, Scapular Protraction, Serratus Anterior, Pectoralis Minor, Shoulder Stability, Scapular Stability, Scapular Protractor, Core Endurance, Core, Scapular Mobility, Scapulothoracic Joint
Scapula, Scapular Protraction, Serratus Anterior, Pectoralis Minor, Shoulder Stability, Scapular Stability, Scapular Protractor, Core Endurance, Core, Scapular Mobility, Scapulothoracic Joint
Dowel Prone Press
Shoulder Mobility, Shoulder, Posture, Scapular Mobility, Scapular Retraction, Scapular Up Rotation, Scapula Posterior Tilting, Scapular Dyskinesis, Rotator Cuff, Scapulothoracic Joint
Dowel Prone Press
Shoulder Mobility, Shoulder, Posture, Scapular Mobility, Scapular Retraction, Scapular Up Rotation, Scapula Posterior Tilting, Scapular Dyskinesis, Rotator Cuff, Scapulothoracic Joint
Shoulder Mobility, Shoulder, Posture, Scapular Mobility, Scapular Retraction, Scapular Up Rotation, Scapula Posterior Tilting, Scapular Dyskinesis, Rotator Cuff, Scapulothoracic Joint
Prone Sky Reach
Thoracic Mobility, Scapulothoracic Joint, Thoracic Spine, Mobility, Serratus Posterior Inferior, Serratus Posterior Superior, External Oblique, Internal Oblique, Obliques, Multifidus, Rotatores Brevis, Rotatores Longus, Semispinalis Thoracis
Prone Sky Reach
Thoracic Mobility, Scapulothoracic Joint, Thoracic Spine, Mobility, Serratus Posterior Inferior, Serratus Posterior Superior, External Oblique, Internal Oblique, Obliques, Multifidus, Rotatores Brevis, Rotatores Longus, Semispinalis Thoracis
Thoracic Mobility, Scapulothoracic Joint, Thoracic Spine, Mobility, Serratus Posterior Inferior, Serratus Posterior Superior, External Oblique, Internal Oblique, Obliques, Multifidus, Rotatores Brevis, Rotatores Longus, Semispinalis Thoracis
Thoracic Open Book
Thoracic Mobility, Scapulothoracic Joint, Thoracic Spine, Upper Back, Serratus Posterior Inferior, Serratus Posterior Superior, Rotatores Brevis, Rotatores Longus, Semispinalis Thoracis, Multifidus, External Oblique, Internal Oblique, Obliques
Thoracic Open Book
Thoracic Mobility, Scapulothoracic Joint, Thoracic Spine, Upper Back, Serratus Posterior Inferior, Serratus Posterior Superior, Rotatores Brevis, Rotatores Longus, Semispinalis Thoracis, Multifidus, External Oblique, Internal Oblique, Obliques
Thoracic Mobility, Scapulothoracic Joint, Thoracic Spine, Upper Back, Serratus Posterior Inferior, Serratus Posterior Superior, Rotatores Brevis, Rotatores Longus, Semispinalis Thoracis, Multifidus, External Oblique, Internal Oblique, Obliques
Serratus Punch
Serratus Anterior, Scapula, Scapular Dyskinesis, Scapular Protraction, Scapular Winging, Scapulothoracic Joint
Serratus Punch
Serratus Anterior, Scapula, Scapular Dyskinesis, Scapular Protraction, Scapular Winging, Scapulothoracic Joint
Serratus Anterior, Scapula, Scapular Dyskinesis, Scapular Protraction, Scapular Winging, Scapulothoracic Joint
Reverse Grip Dowel Pullover
Shoulder, Sternoclavicular Joint, Acromioclavicular Joint, AC Joint, Glenohumeral Joint, Scapulothoracic Joint, Shoulder Warm Up, Warm Up, Shoulder Mobility
Reverse Grip Dowel Pullover
Shoulder, Sternoclavicular Joint, Acromioclavicular Joint, AC Joint, Glenohumeral Joint, Scapulothoracic Joint, Shoulder Warm Up, Warm Up, Shoulder Mobility
Shoulder, Sternoclavicular Joint, Acromioclavicular Joint, AC Joint, Glenohumeral Joint, Scapulothoracic Joint, Shoulder Warm Up, Warm Up, Shoulder Mobility
Dowel Pullovers
Shoulder, Shoulder Warm Up, Shoulder Mobility, Scapulothoracic Joint, Glenohumeral Joint, Sternoclavicular Joint, Acromioclavicular Joint
Dowel Pullovers
Shoulder, Shoulder Warm Up, Shoulder Mobility, Scapulothoracic Joint, Glenohumeral Joint, Sternoclavicular Joint, Acromioclavicular Joint
Shoulder, Shoulder Warm Up, Shoulder Mobility, Scapulothoracic Joint, Glenohumeral Joint, Sternoclavicular Joint, Acromioclavicular Joint
David Song
Previous

Landmine Glute Bridge
Next

Shoulder Clock