Scapular Retraction
Scapular Retraction Exercise
Scapular Retraction is a gentle exercise used to support shoulder blade control, postural awareness, and upper-back strength. It can be included as part of an exercise or home-care program to support coordinated shoulder movement.
What May This Exercise Support?
This exercise may be used as part of an exercise or home-care program for:
Shoulder stiffness
Postural concerns
Upper-back weakness
Reduced shoulder blade control
Limited shoulder movement
Potential Benefits
Supports shoulder blade control
Encourages postural awareness
Supports upper-back strength
Encourages coordinated shoulder movement
Supports 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, or as recommended by your healthcare provider
Tips
Keep your shoulders down.
Move slowly.
Breathe normally.
Focus on gently squeezing the shoulder blades together rather than lifting the shoulders.
Common Mistakes
Shrugging your shoulders
Arching your lower back
Holding your breath
Moving too quickly
Stop the Exercise If
Stop and consult your healthcare provider if you experience:
Sharp pain
Increasing or worsening symptoms
Numbness or tingling
Related Conditions & Concerns
This exercise may be included as part of an individualized home-care plan for concerns such as:
Shoulder stiffness
Postural concerns
Upper-back weakness
Reduced shoulder blade control
Limited shoulder movement
Related Services
Need More Help?
If shoulder discomfort, stiffness, or limited movement is affecting your daily activities, a healthcare provider can assess your individual needs and determine whether exercises such as Scapular Retraction may be appropriate as part of your care plan.
Pelham Massage Therapy & Osteopathy Clinic Inc.
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.