{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Prone Scapular Retraction - Arms at Side",
      "kind": "common"
    },
    {
      "text": "Prone Scapular Squeeze",
      "kind": "common"
    },
    {
      "text": "Prone Scap Retraction",
      "kind": "abbreviation"
    },
    {
      "text": "Prone T-Raise",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "trapezius-middle",
        "role": "prime-mover"
      },
      {
        "muscle": "rhomboids",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "deltoid-posterior",
        "role": "synergist"
      },
      {
        "muscle": "infraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-abduction",
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "rehabilitation",
      "mobility",
      "calisthenics"
    ],
    "movement_patterns": [
      "horizontal-pull",
      "mobility-drill"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "transverse"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "468"
  },
  "id": "oec:prone-scapular-retraction",
  "instructions": {
    "setup": [
      "Lie face down on a mat with your forehead resting on a small rolled towel to keep the neck in a neutral alignment.",
      "Extend your arms straight out to the sides perpendicular to your torso in a 'T' position, palms facing downward or thumbs pointing toward the ceiling."
    ],
    "steps": [
      "Initiate the movement by drawing your shoulder blades toward each other across your upper back.",
      "Lift your arms a few inches off the floor through the scapular retraction rather than forcing the movement from the lower back.",
      "Hold the fully retracted position for the prescribed duration (typically 2 to 3 seconds), feeling a firm squeeze between the shoulder blades.",
      "Slowly lower your arms back to the starting position under control."
    ],
    "breathing": "Exhale as you pinch your shoulder blades together and lift your arms; inhale as you lower them back to the floor.",
    "cues": [
      "Pinch a pencil between your shoulder blades",
      "Keep your neck relaxed and forehead down",
      "Lead with the scaps, not just the hands"
    ],
    "common_faults": [
      {
        "fault": "Shrugging the shoulders upward toward the ears using the upper trapezius.",
        "correction": "Keep the shoulders depressed away from your ears throughout the movement."
      },
      {
        "fault": "Hyperextending the neck or lifting the chest off the floor to compensate.",
        "correction": "Keep your forehead gently resting on the towel and isolate movement to the shoulder blades."
      }
    ],
    "safety": {
      "precautions": [
        "Stop if you experience sharp anterior shoulder pain or neck strain."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Prone Scapular Retraction",
  "previous_ids": [
    "oec:prone-scapular-retraction-arms-at-side"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Prone Scapular Retraction - Arms at Side",
        "url": "https://wger.de/en/exercise/468/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "donaddon"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:band-scapular-retraction"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-scapular-retraction"
    },
    {
      "type": "regression-of",
      "target": "oec:barbell-kelso-shrug"
    }
  ],
  "setup": {
    "position": "prone",
    "range": "full"
  },
  "status": "active",
  "summary": "A postural rehabilitation exercise performed lying face down to strengthen the middle trapezius and rhomboids through targeted shoulder blade retraction."
}