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Scapular Exercise: Retraction
For this exercise, you will need elastic exercise material, such as surgical tubing or Thera-Band.
- Put the band around a solid object, such as a bedpost, at about waist level. Each hand should hold an end of the band.
- With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other. Return to the starting position.
- Repeat 8 to 12 times.
- If you have good range of motion in your shoulders, try this exercise with your arms lifted out to the sides, with your elbows at a 90-degree angle. Raise the elastic band up to about shoulder level. Pull the band back to move your shoulder blades toward each other. Return to the starting position.
Current as of: March 9, 2022
Author: Healthwise Staff
Medical Review:William H. Blahd Jr. MD, FACEP - Emergency Medicine & Adam Husney MD - Family Medicine & Kathleen Romito MD - Family Medicine & Timothy Bhattacharyya MD - Orthopaedic Surgery, Orthopaedic Trauma
