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Scapular Exercise: Retraction

Picture of the retraction scapular exercise

For this exercise, you will need elastic exercise material, such as surgical tubing or Thera-band.

Put the band around a solid object, such as a bedpost, at about waist level. Each hand should hold an end of the band.
With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other. Return to the starting position.
Repeat 8 to 12 times.
If you have good range of motion in your shoulders, try this exercise with your arms lifted out to the sides, with your elbows at a 90-degree angle. Raise the elastic band up to about shoulder level. Pull the band back to move your shoulder blades toward each other. Return to the starting position.

By	Healthwise Staff
Primary Medical Reviewer	William H. Blahd, Jr., MD, FACEP - Emergency Medicine
Primary Medical Reviewer	Brian D. O'Brien, MD - Internal Medicine
Specialist Medical Reviewer	Timothy Bhattacharyya, MD
Last Revised	January 18, 2012

Last Revised: January 18, 2012

Author: Healthwise Staff

Medical Review: William H. Blahd, Jr., MD, FACEP - Emergency Medicine & Brian D. O'Brien, MD - Internal Medicine & Timothy Bhattacharyya, MD

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