Procaryote
Shoulder · Strengthening

Scapular Retraction

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

Illustration of the Scapular Retraction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sitting or standing, keep your back straight and shoulders relaxed. Slowly pull your shoulder blades back and down, squeezing the muscles between them, then gently release to return to the starting position.

Tips: Perform the movement slowly and in a controlled manner to feel the muscle work properly. Do not raise your shoulders towards your ears during the exercise.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Sitting or standing, back straight, shoulders relaxed
Clinical goal
Strengthen the muscles around the shoulder to improve scapular stability
Also known as
scapular squeeze, scapular exercise, scapular pull

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.