Scapular Retraction for Whiplash Posture
beginner
10-15 repetitions. Hold for 5 seconds. 2-3 sets daily. None, Resistance band (optional)Suitable For
Contraindications
- Avoid if you have acute shoulder blade pain
Benefits
- Corrects forward head and rounded shoulder posture
- Strengthens rhomboids and mid-trapezius muscles
- Reduces tension in the upper trapezius
- Improves overall head and neck alignment
- Prevents chronic whiplash-related pain
After a whiplash injury, patients often develop a protective forward head posture that places chronic strain on the neck and upper back. Scapular retraction exercises strengthen the muscles that pull the shoulders back into proper alignment, addressing this postural problem at its source.
How to Perform
Sit or stand with good posture. Squeeze your shoulder blades together and downward as if holding a pencil between them. Hold for 5 seconds. Relax slowly. Focus on using the upper back muscles rather than shrugging your shoulders.
Suitable For
Need Guidance?
Our physiotherapists can show you the proper form and tailor this exercise to your needs.