Retraction- the opposite of protraction. this can be performed on a cable row or machine row. with light weight take the handles and all you do form there is squeeze you shouler blades together, adducting the shoulder blades (again, elbows locked).
Protraction- Lie on the floor with your arms in the air like you are locking out a bench press. then, from there what you are going to do is flex your shoulder forward (elbows locked). If you can do that you can then move on to doing this exercise on a machine chest press. Same way, arms straight, elbows locked and just flex the shoulders.
T,Y, A's- These get their name from the way you look as you perfrom the exercise. Lying face down on the ground, to perform a "T", your arms are out at your side (at shoulder level), with palms facing down you are going to pinch your shoulder blades together, lifting your arms up off the floor. An "A" is perfromed in the same manner, face down on the floor, but this time arms are down at your sides, palms facing the ceiling this time, and you again are going to squeeze your shoulder blads together, raising your arms up and tunr your thumbs to the ceiling like you are hitch hiking (externally rotating the shoulder). Lastly, "Y"'s are done with your arms up in a "y" shape above your head (lying face down on the floor). This time thumbs are facing up at the ceiling. Squeeze the shoulder blades again, raising arms up off the floor. You can combine each movement. Usually I have people lie face down and start with a Y and pick thier arms up off the floor (squeezing the shoulder blades together). Hold for a sec then keeping the arms up (they never touch the ground again) move into a T. Pause and hold for a sec and then move to an A from there, making sure to squeex the shoulder blades, thumbs to the ceiling and trying to pull you hands and scapula "into your back pocket". For more advanced moves try doing them on a stability ball (I like them like this for mylself).
