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Thoracic opening with scapular retraction using elastic

Thoracic opening with scapular retraction using elastic, 3 sets, 12 repetitions

Illustration of the Thoracic opening with scapular retraction using elastic exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Stand or sit, holding an elastic band with arms extended in front of you. Slowly pull the elbows backward, bringing the shoulder blades together, while keeping the shoulders down. For a face pull, direct the hands toward the face with elbows high, then return to the starting position.

Tips: Keep your back straight and avoid shrugging your shoulders during the movement. Control the traction to effectively feel the thoracic opening and scapular retraction.

Progression: Increase the resistance of the elastic or the number of repetitions when the exercise becomes easy.

At a glance

Goal
Stretching
Level
Beginner
Equipment
elastic band
Starting position
Standing or sitting, arms extended in front holding an elastic band
Clinical goal
Stretching and mobilization of the thoracic region
Also known as
thoracic elastic pull, scapular retraction with elastic, thorax opening with elastic band

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.