Scapula Retraction Protraction
Improve shoulder health and posture by strengthening the muscles that control your shoulder blades.
Description
This exercise involves moving the shoulder blades backwards and forwards. It helps to improve shoulder mobility and strength.
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How to Do Scapula Retraction Protraction
- 1Setup
Stand or sit with good posture, arms relaxed at your sides. Pull your shoulders back slightly to find a neutral starting position.
- 2
Squeeze your shoulder blades together as tightly as possible, pulling them toward your spine. Hold for 2-3 seconds.
- 3
Release and push your shoulder blades apart by rounding your upper back forward, spreading them as far as comfortable.
- 4
Return to neutral and repeat, moving smoothly between retraction and protraction.
Tips
- Focus on moving only the shoulder blades — avoid shrugging your shoulders up toward your ears.
- Breathe out during retraction and in during protraction to maintain a natural rhythm.
- This is an excellent warm-up exercise before any pressing or pulling workout.
Common Mistakes
- ×Shrugging the shoulders upward during retraction engages the upper traps instead of the mid-back; keep shoulders down.
- ×Moving too quickly reduces the benefit; hold each position for 2-3 seconds to build control.
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