Should PROTRACTION be perfect all the time or not❓ Let’s break it down. For example, let’s say you can hold a tuck planche for 15 seconds, and you decide to start working on the advanced tuck planche. Now, as you begin opening into the advanced tuck position, you might notice that you start losing protraction. That’s totally normal. When you move to a harder progression, it’s okay if the form breaks down a bit—especially if you’re only holding the position for around 3 seconds. With time, as you

Protraction and retraction of the scapula are movements that occur along the thoracic wall and are essential for upper limb function and overall shoulder mechanics. Protraction involves the scapula moving away from the spine and around the rib cage, as you’d see when reaching forward or pushing something away. The primary muscle responsible for this is the serratus anterior, which pulls the scapula anteriorly and laterally. Retraction is the opposite movement—drawing the scapulae back toward the