Procaryote
Shoulder · Strengthening

Standing Scapular Retraction and Extension

Standing scapular retraction and extension, 3 sets, 12 repetitions

Illustration of the Standing Scapular Retraction and Extension exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Stand upright with arms along the sides of the body. Pull your shoulders backward, squeezing the shoulder blades together, then slightly extend the arms backward while keeping the shoulders down. Slowly return to the starting position, controlling the movement.

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

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Standing, arms along the sides
Clinical goal
Strengthening the muscles around the shoulder
Also known as
standing scapular retraction, shoulder extension exercise, scapular squeeze standing

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.