Scapular Retraction Exercise
- Dr. Rachel Sharp, D.C.
- Mar 6, 2015
- 2 min read
Updated: Oct 3
Forward head and rounded shoulders are among the most common posture issues today, often fueled by hours at a desk, computer, or phone. One of the best ways to correct this is by strengthening the postural muscles of the upper back through scapular retraction exercises.
Why Scapular Retraction Matters
When the scapular stabilizers (rhomboids, lower trapezius, and serratus anterior) are weak, the stronger upper trapezius and levator scapulae take over. This imbalance can cause:
Shoulder blade “winging” (scapula sticking out)
Painful knots or trigger points in the upper back
Neck and shoulder tension
Limited shoulder mobility¹
By strengthening the muscles that retract and stabilize the shoulder blades, you restore balance and reduce strain.
How to Perform a Scapular Retraction Exercise
Basic Version
Sit or stand tall with shoulders relaxed.
Squeeze your shoulder blades together and down, as if sliding them into your back pockets.
Hold for 3–5 seconds, then relax.
Repeat 10–15 times.
Resistance Band Version
Secure a resistance band at chest height.
Hold the ends of the band with arms extended forward.
Pull the band back, squeezing your shoulder blades together and down.
Slowly return to the start position.
Repeat 10–15 times, keeping movements slow and controlled.
✅ Posture Reset Tips
Keep your chin tucked, chest up, and core engaged
Focus on shoulder blade movement, not arm pulling
Perform daily, especially during work breaks
Pair with pectoral stretching for best results
The Takeaway
Scapular retraction exercises are simple, effective, and essential for restoring healthy posture. By activating the right muscles, you’ll reduce tension in the neck and shoulders, improve mobility, and build a foundation for long-term spinal health.
References
Cools AM, Struyf F, De Mey K, Maenhout A, Castelein B, Cagnie B. Rehabilitation of scapular dyskinesis: from the office worker to the elite overhead athlete. Br J Sports Med. 2014;48(8):692–697. https://doi.org/10.1136/bjsports-2013-092148
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