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
Tags
back
shoulders
flexibility
stretching
rehabilitation
basic
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