Curated Action

Scapular Protraction & Upper Back Doming Drill

Yoga

Scapular Protraction & Upper Back Doming Drill is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 7 sec

Training Details

0:00 / 1:07
Sourceyoutube.com/watch?v=Xi8MWG3I3MA
AuthorYouTube creator

Scapular Protraction & Upper Back Doming Drill

Push the ground away through the hands to spread the shoulder blades across the back, doming the upper spine to create stability in the shoulder girdle.

Key points

  • Actively press the floor away to broaden across the upper back
  • Avoid collapsing or pinching the shoulder blades together
  • Dome the upper back to create space for lifting the knees and hips

Common mistakes

Retracting scapulae and sinking chest toward the floor.

Sets: 1Rest: 0 secEst. duration: 1 min 7 sec
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