Band Scapular Retraction

oec:band-scapular-retraction

A postural and rehabilitative exercise using an anchored resistance band to isolate scapular retraction and strengthen the upper back.

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Also called: Banded Scapular Retraction, Resistance Band Scapular Retraction, Single-Arm Band Scapular Retraction

How to do it

Anchor a resistance band to a sturdy upright at chest or shoulder height.
Face the anchor point and loop the band around your upper arm or hold it firmly in hand with the elbow bent to roughly ninety degrees.
Step back until there is light tension on the band with your arm reaching forward and shoulder protracted.

Without twisting your torso or flexing the elbow further, glide your shoulder blade straight back toward your spine.
Pause and squeeze the shoulder blade tightly for one to two seconds at peak retraction.
Slowly allow the band to pull your shoulder blade forward into controlled protraction.

Exhale as you retract the shoulder blade; inhale as you return to the starting position under control.

Shrugging the shoulder upward during retraction.: Actively depress the shoulder girdle and keep the upper traps relaxed.
Rotating the torso to pull the band back.: Brace your core and keep your chest facing directly forward throughout the movement.
Bending the arm to pull with the bicep instead of moving the scapula.: Lock the elbow angle and focus entirely on gliding the shoulder blade backward.

Ensure the resistance band is securely anchored before stepping back into tension.

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