How to: Do a Scapular Retraction.
Name: Prone Scapular Retractions.
Also known as: (If you know these by any other name, please leave a comment below).
Main muscles used: Upper back.
Other muscles used: Back of shoulders.
- Lay flat, face down, on the floor, with your arms out to the side and elbows bent.
- Keep your chest and head touching the floor at all times.
- Squeeze your shoulder blades back together and lift your elbows and hands up off the floor.
- Squeeze your shoulder blades together as close as they go. Pause for a second, then return to the start.
- Keep your elbows and hands the same height throughout.
- Keep your arms directly out to the side of your body throughout.
- Put your mind “in your shoulder blades” to make sure they do the work
- Don’t arch your back up, or raise your head off the floor during the move.
- Don’t rotate your arms, allowing your elbows or hands to drift higher than the other.
- Don’t let your shoulders slump on the floor or hunch up near your ears during the more.
- Don’t let your elbows drift downwards towards your hips.
This is a simple strengthening exercise for your upper back. It helps strengthen the muscles that can wither and weaken if we spend too long sitting down (eg, in a car/lorry, office, sofa etc).
It combines well with the Doorway Chest Stretch.