Procaryote
Shoulder · Mobility

Scapular Protraction and Retraction

Scapular protraction/retraction, 3 sets, 12 repetitions, slow and controlled movement

Illustration of the Scapular Protraction and Retraction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sitting or standing, keep your back straight and arms along your sides. Slowly move your shoulders forward (protraction), then bring them back by squeezing the shoulder blades (retraction) in a controlled manner.

Tips: Perform the movement slowly to feel the scapular mobilization. Keep the neck relaxed and avoid shrugging the shoulders.

Progression: Gradually increase the number of repetitions or add slight resistance with a resistance band when the movement becomes easy.

At a glance

Goal
Mobility
Level
Beginner
Equipment
None
Starting position
Sitting or standing, back straight, arms along the sides
Clinical goal
Improve shoulder mobility
Also known as
scapular mobilization, shoulder blade exercise, scapular protraction, scapular retraction

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.