Prone Scapular Retraction

oec:prone-scapular-retraction

A postural rehabilitation exercise performed lying face down to strengthen the middle trapezius and rhomboids through targeted shoulder blade retraction.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Prone Scapular Retraction - Arms at Side, Prone Scapular Squeeze, Prone Scap Retraction, Prone T-Raise

How to do it

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.

Movement

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

Shrugging the shoulders upward toward the ears using the upper trapezius.: Keep the shoulders depressed away from your ears throughout the movement.
Hyperextending the neck or lifting the chest off the floor to compensate.: Keep your forehead gently resting on the towel and isolate movement to the shoulder blades.

Safety

Stop if you experience sharp anterior shoulder pain or neck strain.

Muscles

Middle trapezius prime mover
Rhomboids prime mover
Lower trapezius synergist
Rear deltoid synergist
Infraspinatus synergist
Erector spinae stabilizer

Joints

Shoulder blade: Retraction
Shoulder: Horizontal abduction, Isometric stabilization

Details

Movement: Horizontal pull, Mobility drill
Modality: Rehabilitation, Mobility, Calisthenics
Mechanics: isolation
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: None
Record: Repetitions; or Duration
Load: bodyweight

substitute for Band Scapular Retraction
substitute for Cable Scapular Retraction
regression of Barbell Kelso Shrug

Sources

wger: Prone Scapular Retraction - Arms at Side, by donaddon (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

prone-scapular-retraction.json