Scapular Retraction
Scapular Retraction is a gentle exercise designed to improve shoulder blade control, posture, and upper back strength. It helps restore normal shoulder mechanics and can reduce strain on the shoulder joint during everyday activities.
What Does This Exercise Help?
Frozen shoulder
Shoulder pain
Poor posture
Upper back weakness
Shoulder blade dysfunction
Benefits
Improves shoulder blade control
Encourages better posture
Supports healthy shoulder movement
Reduces muscle tension
Helps improve shoulder stability
Equipment Needed
None
Starting Position
Stand upright with good posture.
Keep your arms relaxed at your sides.
Relax your shoulders.
Look straight ahead.
Step 1
Gently squeeze your shoulder blades together.
Step 2
Keep your shoulders relaxed and avoid shrugging.
Step 3
Hold for 5–10 seconds, then slowly relax and return to the starting position.
Repeat using slow, controlled movements.
Recommended Repetitions
10 repetitions
1–3 sets
Perform once or twice daily.
Tips
Keep your shoulders down.
Move slowly.
Breathe normally.
Focus on squeezing the shoulder blades, not lifting them.
Common Mistakes
Shrugging your shoulders.
Arching your lower back.
Holding your breath.
Moving too quickly.
Stop the Exercise If
You experience sharp pain.
Symptoms worsen.
You develop numbness or tingling.
Related Conditions
Frozen Shoulder
Shoulder Pain
Shoulder Stiffness
Poor Posture
Related Services
Need More Help?
If shoulder pain or stiffness is limiting your daily activities, our team at Pelham Massage Therapy & Osteopathy Cliniccan assess your movement and develop a personalized treatment plan.
Book Online: https://www.pelhammassage.ca
Disclaimer
The exercises provided in our Exercise Library are intended for general educational purposes only and may not be appropriate for everyone. Stop immediately if you experience increased pain, dizziness, numbness, or other concerning symptoms. Always consult your healthcare provider before beginning a new exercise program or if you are recovering from an injury or surgery.