Scapula Retraction Protraction Exercise Guide
Exercise Profile
- Target
- Trapezius
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Trapezius
- Secondary Muscles
- Serratus Anterior, Rhomboids
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2
- Alternate Names
- Shoulder Scapula Stretch, Shoulder Protraction and Retraction
Visualised Target Muscle Groups
Front
Back
How to: Scapula Retraction Protraction
- Stand or sit up straight with your arms extended in front of you.
- Slowly pull your shoulder blades back together (retraction) while squeezing them together.
- Hold for a moment, then push your arms forward and round your back (protraction).
- Repeat the movement for the desired number of repetitions.
Common Mistakes
- Not engaging the core.
- Rounding the back instead of keeping it straight.
- Moving too quickly or using momentum.
Modifications
- Perform the movement seated if standing is uncomfortable.
- Use a wall or support for stability if needed.
Tips
- Keep shoulders relaxed during the movement.
- Do not overextend; control the movement to prevent strain.
- Focus on a full range of motion to maximize effectiveness.
Scapula Retraction Protraction Alternatives
Workout plans with Scapula Retraction Protraction
Free programs that include this exercise, with sets, reps and rest for every day.
Tags
back
shoulders
flexibility
stretching
rehabilitation
basic
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