Procaryote
Shoulder · Mobility

Scapular Protraction and Retraction with SwissBall

Active-assisted scapular protraction/retraction with SwissBall, 3 sets, 10 repetitions

Illustration of the Scapular Protraction and Retraction with SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Place your hands on a SwissBall in front of you, in a quadruped or standing position according to your comfort. Slowly roll the ball forward, extending your shoulders (scapular protraction), then bring it back towards you by squeezing your shoulder blades (scapular retraction). Perform the movement in a controlled manner while keeping your back straight.

Tips: Keep your shoulders down and avoid shrugging them during the movement. Breathe regularly and do not force the range of motion beyond your comfort.

Progression: Gradually increase the number of repetitions or the distance of the ball’s movement as the exercise becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
SwissBall
Starting position
À quatre pattes ou debout, mains sur SwissBall devant soi
Clinical goal
Améliorer la mobilité de l'épaule
Also known as
mobilisation scapulaire avec ballon, exercice d'épaule avec SwissBall, protraction scapulaire assistée, rétraction scapulaire assistée

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.