Procaryote
Shoulder · Mobility

Unilateral scapular protraction and retraction with resistance band

Unilateral scapular protraction/retraction with resistance band, 3 sets, 10 repetitions per side

Illustration of the Unilateral scapular protraction and retraction with resistance band exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per side

Description: Stand or sit holding a resistance band in front of you with arms extended. Slowly pull the elbow backward to bring the scapula closer, then return to the initial position with the arm extended in front.

Tips: Keep the shoulder down and avoid shrugging during the movement. Control the movement well to mobilize the scapula without forcing.

Progression: Increase the resistance of the band or the number of repetitions when the movement becomes easy.

At a glance

Goal
Mobility
Level
Beginner
Equipment
resistance band
Starting position
Standing or sitting, arms extended in front with resistance band
Clinical goal
Improve shoulder mobility by mobilizing the scapula
Also known as
scapular mobility with resistance band, unilateral scapular pull, scapula exercise with elastic band

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.