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.
|Primary Medical Reviewer||William H. Blahd, Jr., MD, FACEP - Emergency Medicine|
|Specialist Medical Reviewer||Timothy Bhattacharyya, MD|
|Last Revised||November 30, 2011|