Scapula Retraction Protraction
This exercise involves moving the shoulder blades (scapula) back and forth, between a retracted (pulled back) position and a protracted (pushed forward) position. It helps to strengthen the muscles that control scapula movement and improve posture.
Scapula Retraction Protraction Instructions
- Stand or sit with good posture, keeping your shoulders relaxed and down.
- Begin by retracting your shoulder blades, pulling them back and together.
- Hold this position for a few seconds, feeling the muscles between your shoulder blades engage.
- Next, protract your shoulder blades by pushing them forward and away from each other.
- Hold this position for a few seconds, feeling the muscles in your chest and shoulders engage.
- Repeat the movement, alternating between scapula retraction and protraction.
- Perform 10-15 repetitions, or as many as you can comfortably do.
Scapula Retraction Protraction Form & Visual
Scapula Retraction Protraction Benefits
- Improves posture by strengthening the muscles responsible for scapula retraction and protraction
- Reduces risk of shoulder injuries by improving scapular stability
- Increases shoulder mobility and range of motion
- Can help alleviate neck and upper back pain caused by poor posture
- Can be done with minimal equipment and in a variety of settings
Scapula Retraction Protraction Muscles Worked
- Serratus Anterior
Scapula Retraction Protraction Variations & Alternatives
- Scapula Retraction
- Scapula Protraction