Scapula Retraction Protraction
Description
The scapula retraction/protraction drill is a shoulder blade mobility exercise where you actively retract (pinch shoulder blades together) and protract (push them forward and apart). It builds awareness and control of scapular movement — a foundational skill for healthy shoulders, pressing, and pulling.
Equipment Required
Scapula Retraction Protraction Instructions
- Stand or sit tall with arms extended forward at shoulder height, hands clasped or palms together.
- Begin with neutral shoulder blades.
- Retract: pull your shoulder blades together by squeezing them toward your spine. Your arms will draw slightly back.
- Hold the retracted position for 1 to 2 seconds. Squeeze hard.
- Protract: push your hands forward, rounding your upper back and pushing your shoulder blades apart.
- Hold the protracted position for 1 to 2 seconds.
- Continue alternating retraction and protraction for the desired reps.
- Perform 10 to 15 reps as a warm-up or shoulder mobility drill.
Scapula Retraction Protraction Form & Visual
Scapula Retraction Protraction Benefits
- Builds awareness and control of the scapulae
- Improves shoulder positioning for pressing and pulling
- Strengthens the rhomboids and serratus anterior
- Excellent shoulder warm-up
- No equipment needed
- Foundational shoulder rehabilitation drill
Scapula Retraction Protraction Muscles Worked
- Rhomboids (retraction)
- Trapezius (middle fibers)
- Serratus anterior (protraction)
- Posterior deltoid
Scapula Retraction Protraction Variations & Alternatives
- Scapula Elevation Depression
- Scapular Pull-Ups
- Band Pull-Apart
- Wall Slides
- Quadruped Scapular Push-Ups
