Workout
Scapular Retraction
About
A foundational movement focusing on squeezing the shoulder blades together to improve upper back stability. ð§ââïļ
Type: Mobility & Strength ð ïļDifficulty: Beginner ðĒDuration: 5-10 minutes
Target Muscles
RhomboidsMiddle TrapeziusLower Trapezius
Equipment Needed
- Bodyweight
- Resistance band (optional)
Key Benefits
- â Improved posture
- â Enhanced shoulder stability
- â Reduced neck and shoulder tension
Best For
- â Desk workers
- â Lifting warm-ups
- â Rehabilitation
Tips
- ðĄ Keep your shoulders down and avoid shrugging toward your ears.
- ðĄ Pause and squeeze the shoulder blades for 2 seconds at the peak.