I am Unable to depress scapulars

[flaming]

and I am not the good at retracting them. Getting my lower trapezius on my right side is realy difficult to do with out my upper trapezius contracting as well.

I think the reason is bcause I have a lot of trigger points in the front of my neck which seam to be pulling my scapular up especially on my right side.

Should I just do scap push ups until I get both sides to retract. Should I do anything for my legs.

Because for deadlits i see it recomended that the scapulars are depressed and retracted.

Should i atemp pistols? and then once I can retract and depress both scapulars start single leg deadlifts.

i thought my hips were causing my shoulders to go wrong but it seams it was the othr way around.

[TheCount]

There is a physical limit to how far back you can pull your shoulderblades in before the shoulders rise and the trapezius muscles kick in.

If you are concerned about your lower trapezius not being trained enough do some shrugs on a slight forward incline.

[flaming]

I think I have to be able to retract my scapulas before I start deadlifting as I have read a crossfit journal the said they should remain retracted while deadlifting.

I will do scap pushups and single leg deadlifts while keeping my scapulas retraced, that should also work my gluteus medius. WHich doesnt work especially on my right side.