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Shoulder · Strengthening

Scapular Retraction Isometric with Resistance Band

Scapular retraction isometric with resistance band, 3 sets, 10 repetitions, hold for 5 seconds

Illustration of the Scapular Retraction Isometric with Resistance Band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Duration: hold for 5 seconds

Description: Hold a resistance band in front of you with arms extended. Slowly pull the elbows backward, bringing the shoulder blades together, then hold the position with shoulders lowered for 5 seconds.

Tips: Keep your back straight and avoid shrugging your shoulders. Focus on contracting the muscles between the shoulder blades.

Progression: Gradually increase the resistance of the band or the duration of the hold up to 10 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
resistance band
Starting position
Standing or sitting, arms extended forward holding a resistance band
Clinical goal
Strengthen the muscles around the shoulder blades to improve shoulder stability
Also known as
scapular retraction with resistance band, scapular squeeze exercise, shoulder strengthening with elastic

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.