Retraction and protraction scapular in position of plank

Move the shoulder through a comfortable range while keeping the elbow and shoulder blade stable when the variation requires it. Control the return phase especially carefully. Prioritize control over speed. Maintain useful tension through the range and deliberately reset the starting position before the next repetition.

Do not turn the final repetitions into fast or partial movements. Aim to load abdominals, lower back, middle and lower trapezius and neck and upper trapezius without sacrificing position; at beginner level, progress control first and then add load, repetitions or complexity.