Seated Scapular Retraction

How to Do:

1. Starting Position: Sit or stand in an upright position with your back straight and shoulders relaxed. Ensure your head is aligned with your spine.
2. Movement: Squeeze your shoulder blades together and draw them downward. Focus on retracting the scapula (the shoulder blades), as if trying to pinch them together in the middle of your back.
3. Hold: Maintain the retracted position for a brief moment, then slowly release back to the starting position.

Benefits:

The Seated Scapular Retraction Exercise is excellent for strengthening and stabilizing the scapular muscles. It provides multiple benefits, including:

• Increased Range of Motion: Helps improve your ability to reach and move your arms overhead.
• Pain Reduction: Can alleviate discomfort in the shoulders and neck by addressing muscle imbalances.
• Improved Posture: Strengthens the muscles responsible for maintaining a neutral shoulder position, promoting better posture.
• Enhanced Stamina: Increases your ability to maintain stable positions for longer periods, which is beneficial for overall upper body strength and endurance.