Scapular Retraction Exercise

How to do the scapular retraction exercise :

  1. Maintain a straight posture whether sitting on a chair or the floor.
  2. Maintain a straight spine and relaxed shoulders.
  3. Retract (draw together) your shoulder blades to begin the motion.
  4. Instead of shrugging your shoulders, concentrate on pressing your shoulder blades together.
  5. For a little interval, maintain the retracted posture.
  6. Your shoulder blades should return to their initial relaxed posture.

The benefits of the scapular retraction exercise :

  • Your ability to control scapular movement will improve thanks to this exercise, which also supports shoulder stability and posture.
  • The likelihood of shoulder imbalances and injuries can be decreased by encouraging adequate scapular mobility.
  • Scapular retraction while seated improves posture by reducing the appearance of rounded shoulders.
  • In order to support upper back strength, it targets the rhomboid and trapezius muscles.
  • This exercise encourages symmetrical scapular mobility, which can assist alleviate muscular imbalances.
  • Better scapular control can lead to more effective movement in everyday tasks and sports.


While executing the exercise, pay attention to your form and control. A fitness expert may offer advice on appropriate technique and help you customize the exercise to your needs if you’re new to scapular retraction exercises or have any concerns.

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