Stand with arms relaxed at your sides, shoulders down, and head level, maintaining a neutral spine.
Execution
Slowly slide your shoulder blades forward into a protraction, then gently pull them back, squeezing them together in retraction.
Equipment required
Nothing
Target muscles
Back, Shoulders, Trapezius
More Detailed Information
Scapular Protraction and Retraction
How to Do:
Starting Position: Stand with your arms relaxed at your sides, shoulders down, and your head level. Maintain a neutral spine to support balanced movement.
Protraction: Slowly slide your shoulder blades forward, rounding your shoulders slightly. Imagine your shoulder blades moving away from each other.
Retraction: Reverse the movement by gently pulling your shoulder blades back, bringing them toward each other as if you’re squeezing them together.
Benefits:
Practicing scapular protraction and retraction helps improve shoulder stability, posture, and overall upper body control. It strengthens the muscles around the scapula, such as the rhomboids and serratus anterior, which are vital for stabilising the shoulder girdle. This exercise can relieve tension in the upper back and neck, support proper shoulder movement patterns, and aid in injury prevention, particularly for those involved in sports or activities requiring overhead movements.
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