Scapular Retraction for Whiplash Posture

beginner

10-15 repetitions. Hold for 5 seconds. 2-3 sets daily. None, Resistance band (optional)

Suitable For

Whiplash

Contraindications

Avoid if you have acute shoulder blade pain

Benefits

Corrects forward head and rounded shoulder posture
Strengthens rhomboids and mid-trapezius muscles
Reduces tension in the upper trapezius
Improves overall head and neck alignment
Prevents chronic whiplash-related pain

After a whiplash injury, patients often develop a protective forward head posture that places chronic strain on the neck and upper back. Scapular retraction exercises strengthen the muscles that pull the shoulders back into proper alignment, addressing this postural problem at its source.

How to Perform

Sit or stand with good posture. Squeeze your shoulder blades together and downward as if holding a pencil between them. Hold for 5 seconds. Relax slowly. Focus on using the upper back muscles rather than shrugging your shoulders.