How do you strengthen scapular retraction?

Scapular Exercise: Retraction

1. Put the band around a solid object, such as a bedpost, at about waist level.
2. With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other.
3. Repeat 8 to 12 times.

What is scapular retraction good for?

It’s a movement that focuses on improving the integrity and strength of your shoulder blades. Apart from everything else, it helps improve your posture, making it a crucial movement for everyone to get right.

Should scapula always be retracted?

Why is scapular retraction important? Being able to retract your scapula is important because protracted scapulae make it difficult to move your shoulder joints well. Protracted scapulae make it hard to lift your arms out to the side.

Should I retract my scapula when shoulder pressing?

One never “retracts” the scapulae when pressing. One shrugs one’s shoulders at the top so that the scapulae come into a position supported correctly by the traps. And if you have to press in front of a mirror, just stare at your hair. This will keep you from looking at the bar.

How do you engage scapular retraction?

Put your hand over your opposite shoulder and on your upper back. Shrug your shoulders and you will feel your scapula rise. While standing up try to touch your two elbows together behind your back. This is the most basic way to start engaging scapular retraction.

What is the best scapular stabilization exercise?

11 BEST SCAPULAR STABILIZATION EXERCISES. 1 1. Knee Scapular PU. This is a good strengthening exercise for scapular stability from the retraction, anterior tilt, and protraction position. 2 2. Modified Plank With Protraction. 3 3. Scapular PU. 4 4. Scapular Hold w/ Mace (Under/Over Grip) 5 5. Scapular Hold w/ Mace (Over/Over Grip)

How do I use the Theraband?

‰ Scapular Retraction: Fasten the Theraband to a doorknob and face the door. Grasp the band with your arm straight in front of you. Move your shoulder back while your arm stays straight. Jimicsiga Laastiigga ee Garbaha iyo Suxulka

What are the 6 movements for the scapula?

There are 6 movements for your scapula that you need to consider: Retraction: Moving your shoulder blades in towards each other – when you do a rowing motion. Protraction: Moving your shoulder blades away from each other – when you reach or press forward. Elevation: Moving your shoulder blades up towards your head – when you shrug your shoulders.