Scapular Retraction Exercise

beginner

10-12 repetitions, 3 sets None

Suitable For

Cervical Pain & Neck Conditions Frozen Shoulder

Contraindications

Acute shoulder injury
Severe shoulder impingement (consult physio first)

Benefits

Strengthens rhomboids and middle trapezius
Improves shoulder blade stability
Corrects rounded shoulder posture
Reduces neck and upper back tension
Enhances shoulder function

Scapular Retraction is a key postural exercise that strengthens the muscles between your shoulder blades. Strong scapular retractors are essential for good posture, shoulder health, and preventing neck and upper back pain.

How to Perform

Sit or stand with your spine tall. Squeeze your shoulder blades together as if holding a pencil between them. Hold for 5 seconds, then release. Keep your shoulders down and avoid shrugging. Focus on the mid-back muscles doing the work.