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Scapular Retraction Exercise
Positions & Range of Motion
- Start
- seated (or standing) tall with long neck and soft upper traps, arms relaxed, chest lifted
- End
- shoulder blades squeezed together in retraction (pinching an imaginary pencil), back of shirt drawn toward the chair, held briefly
- Range of Motion
- scapular retraction from neutral to end range; small gross-joint excursion focused at the scapulothoracic joint
How to Perform
Squeeze shoulder blades together in a seated or standing position. Foundational exercise for scapular stability and posture.
Opens a YouTube search for “Scapular Retraction Exercise”
Coaching Cues
- 1
Long neck, soft trap — middle of the back does the work
(verbal) - 2
Pinch a pencil between the shoulder blades
(verbal) - 3
Pull the back of the shirt against the chair
(verbal) - 4
Free hand on upper trap to keep it quiet
(tactile)
Evidence-Based Dosing & EMG Data
3×10-15 reps with 5-second holds
Muscles Involved (4)
Primary Movers
Lengthened / Stretched
Easier Variations ↓
Supine Scapular Retraction
Perform lying on back to eliminate gravity. Press shoulder blades into the mat.
Harder Variations ↑
Resisted Retraction (Band)
Use a resistance band anchored at chest height. Pull elbows back to retract scapulae against resistance.
Prone Y Raise
Lying face down, lift arms in a Y position overhead. Combines retraction with upward rotation.
Progress to prone-y-raise
AUDIT: Progress isolated retraction to the gravity-loaded prone Y adding scapular upward rotation (listed as retraction-exercise progression).
Target Movements (1)
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Goals This Helps With
Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:
Evidence Sources (8)
- 📄Therapeutic Exercise: Foundations and Techniques— Kisner C, Colby LA, Borstad J
Therapeutic exercise foundations for Scapular Retraction Exercise
- 📄ACSM's Guidelines for Exercise Testing and Prescription— American College of Sports Medicine
ACSM exercise prescription guidelines for Scapular Retraction Exercise
- 📄Upper Thoracic Spine Mobilization and Mobility Exercise Versus Upper Cervical Spine Mobilization and Stabilization Exercise in Individuals With Forward Head Posture: A Randomized Clinical Trial— Cho J, Lee E, Lee S
Upper Thoracic Spine Mobilization and Mobility Exercise Versus Upper Cervical Spine Mobilization and Stabilization Exercise in Individuals With Forward Head Posture: A Randomized Clinical Trial — evidence for Scapular Retraction Exercise
- 📄Comparative Electromyographic Study of Scapular Stabilizing Muscles During Five Main Rehabilitation Exercises— Mendez-Rebolledo G, Araya-Quintanilla F, Guzmán-Muñoz E, et al.
Comparative Electromyographic Study of Scapular Stabilizing Muscles During Five Main Rehabilitation Exercises — evidence for Scapular Retraction Exercise
- 📄Rehabilitation Exercises for Dysfunction of the Scapula: Exploration of Muscle Activity Using Fine-Wire EMG— Berckmans KR, Castelein B, Borms D, Parlevliet T, Cools A
Rehabilitation Exercises for Dysfunction of the Scapula: Exploration of Muscle Activity Using Fine-Wire EMG — evidence for Scapular Retraction Exercise
- 📄Anatomy and Actions of the Trapezius Muscle— Johnson G, Bogduk N, Nowitzke A, House D
Anatomy and Actions of the Trapezius Muscle — evidence for Scapular Retraction Exercise
- 📄EMG Analysis of Selected Shoulder Exercises for Patients With Symptomatic Degenerative Rotator Cuff Tears— Cools AM, Tongel AV, Berckmans K, et al.
EMG Analysis of Selected Shoulder Exercises for Patients With Symptomatic Degenerative Rotator Cuff Tears — evidence for Scapular Retraction Exercise
- 📄Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press— Williams MR, Hendricks DS, Dannen MJ, Arnold AM, Lawrence MA
Activity of Shoulder Stabilizers and Prime Movers During an Unstable Overhead Press — evidence for Scapular Retraction Exercise