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