Scapular Retraction Exercise

Here is another great exercise to go along with your routine to eliminate that Forward Head & Shoulders posture.

The muscles that are needing attention with this exercise are the rhomboids, lower trapezius and the serratus anterior muscles. These muscles are particularly weak in people who have this posture abnormality. When these muscle become weak, it allows the upper trapezius and levator scapulae muscles to become tight, or overworked. This can cause the scapula to “flare out” or “wing”, or create muscular “knots” or “trigger points” to form in the upper back.
SRTo perform this exercise, sit or stand in an upright position. Then, squeeze your shoulder blades together and draw them down wards (as if you were putting them in your back pockets).

This exercise can be modified by using a resistance band (by securing the middle of the band to the wall/door and then using the ends of the band in each hand).

Similar exercises to promote scapular retraction are seated rows, flyes, and bruegger’s posture.

*Although this is a simple exercise, it can be easily performed wrong. Please visit a motion specialist (Chiropractor, Physical Therapist, Fitness Trainer etc.) when adding new exercises to you routine. They can help you to properly perform these exercises and modify them based on your needs!


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