CKC Parascapular Exercises

Step 1

Starting Position: Kneel on an exercise mat or floor, positioning your knees and feet hip-width apart, with your feet dorsi-flexed (toes pointing towards your body). Slowly lean forward to place your hands on the mat, positioning them directly under your shoulders at shoulder-width with your fingers facing forward. Reposition your hands and knees as necessary so that your knees are directly under your hips and hands are directly under your shoulders. Stiffen your abdominal muscles to position your spine in a neutral position, avoid any excessive sagging or arching.

Step 2

Slide your right hand forward to a staggered stance position, moving it 6 to 12 inches forward of the shoulder.  Internally rotate both arms turning your finger tips to the center.  Hold this position for 5-10 seconds for a total of 2-4 repetitions.  Repeat switching hand positions. 

Step 3

Exercise Variation: 

• Progress to a full push up position. 
  • Arms fully extended, position your shoulders directly over your elbows, for, and head in line with your spine. Stiffen your abdominal muscles (“brace”) to stabilize your spine, then depress and retract your scapulae (pull your shoulders down and back) Keep your hips and glutes down, maintaining a flat back avoiding any arching (sagging) in the low back.  Avoid any bending at the knee.  Keep your legs fully extended and quadriceps contracted.  Your feet are dorsiflexed (toes pointing towards your shins).
  • Slide your right hand forward to a staggered stance position, moving it 6 to 12 inches forward of the shoulder.  Internally rotate both arms turning your finger tips to the center.  Hold this position for 5-10 seconds for a total of 2-4 repetitions.  Repeat switching hand positions.

 

• Progress adding a shoulder drop.
  • From push up position, slide your right hand to a staggered stance position, moving it 6 to 12 inches forward of the shoulder.  Drop your left shoulder toward the floor.  Hold this position for 5-10 seconds for a total of 2-4 repetitions.  Repeat switching hand positions.