Puneet Rao | Fitness Simplified on Instagram: "Still rolling your shoulders for warm-up? That’s not fixing your pain. Do these mobility drills instead, they’ll actually protect your shoulders and make every upper-body workout safer. Watch till the end. 👇 1. 12 Y Raises 2. 12 T Raises 3. 10 Laying Shoulder CARs 4. 12 Scapular retraction & protraction 5. 10 Scapular CARs (clock & anti clock) 6. 8 Shoulder CARs 7. 12 Hanging shrugs 8. 20 Banded external rotation (controlled) 9. 20 Banded internal

@fitmaccc on Instagram: "Do your shoulder blades stick out like wings? That’s not “bad posture” — it’s called scapular winging. And it can cause: ⚠️ Shoulder pain during pressing ⚠️ Discomfort on pull days ⚠️ An unbalanced upper body Most people make it worse by doing the wrong exercises — focusing only on rows and retraction drills. Here’s what actually helped me fix it: ✅ Wall slides with protraction (serratus activation) ✅ Y-raises for lower trap control ✅ Controlled push-ups with a “plus” Yo

Anton Blackwell on Instagram: "Top video: targets the upper back because you can get more scapular protraction/retraction by pulling straight up and down and pulling my shoulder blades back. Bottom video: targets more lats because you’re adducting the upper arm into your side and pulling more backward toward my pocket. #backtraining #bodybuilding #lats #upperback #musclegrowth #musclebuilding"

The Importance of Scapular Retraction and Scapular Protraction