Scapular Retraction

What it does

Rounded shoulders stretch the muscles between the shoulder blades and change how the shoulder joint moves. Retraction retrains the middle and lower trapezius and rhomboids, which improves posture and gives the shoulder a stable base.

You will often see it in our programmes for shoulder impingement, rotator cuff injury and cervical spondylosis, and it features in our neck pain physiotherapy programmes.

How to do it

1. Sit or stand tall with arms relaxed by your sides.
2. Gently draw your shoulder blades back and slightly down, as if sliding them into your back pockets.
3. Keep your neck long and don't shrug.
4. Hold 5 seconds and release slowly.
5. Progress by holding a resistance band in both hands, elbows bent at 90 degrees, and pulling the band apart as you squeeze.

How much

10 to 15 repetitions, 2 to 3 sets, once a day. Quick sets during the workday help build the habit.

Common mistakes

• Shrugging the shoulders up.
• Arching the lower back or pushing the ribs forward.
• Squeezing too hard. Moderate effort is enough.

Stop and check with us if

• You get sharp pain in the front of the shoulder.

Frequently asked questions