Procaryote
Shoulder · Mobility

Scapular Protraction with Stick

Scapular protraction with stick, 3 sets, 10 repetitions

Illustration of the Scapular Protraction with Stick exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Hold a stick in front of you, arms extended at shoulder height. Keeping your arms straight, push the stick forward while moving the shoulder blades apart (scapular protraction) without bending the elbows. Slowly return to the starting position while controlling the movement.

Tips: Keep your back straight and avoid shrugging your shoulders. Focus solely on the movement of the shoulder blades.

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

At a glance

Goal
Mobility
Level
Beginner
Equipment
stick
Starting position
Standing, arms extended in front at shoulder height, holding a stick
Clinical goal
Improve shoulder mobility by mobilizing the shoulder blades
Also known as
scapular protraction with stick, scapular mobilization with stick, shoulder blade protraction

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.