Scapular Retraction Exercise
beginner
10-12 repetitions, 3 sets NoneSuitable For
Contraindications
- Acute shoulder injury
- Severe shoulder impingement (consult physio first)
Benefits
- Strengthens rhomboids and middle trapezius
- Improves shoulder blade stability
- Corrects rounded shoulder posture
- Reduces neck and upper back tension
- Enhances shoulder function
Scapular Retraction is a key postural exercise that strengthens the muscles between your shoulder blades. Strong scapular retractors are essential for good posture, shoulder health, and preventing neck and upper back pain.
How to Perform
Sit or stand with your spine tall. Squeeze your shoulder blades together as if holding a pencil between them. Hold for 5 seconds, then release. Keep your shoulders down and avoid shrugging. Focus on the mid-back muscles doing the work.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.