Band Scapular Retractions Low to High

Hold onto an anchored band about shoulder width apart with the band slightly lower than the shoulders. Let the band pull our arms all the way out so your shoulder blades are rounded (protracted). Actively push your fists forward trying to further round your shoulders. Then forcefully pull your shoulder blades back (retraction) while flexing the traps as well. Keep driving your blades backwards even if you feel that there is a wall. Keep the elbows locked out the entire time and maintain tension in the entire body.