Scapular retraction is a crucial movement that promotes proper shoulder mechanics, stability, and injury prevention. Understanding scapular retraction and its counterpart, scapular protraction, is essential for maintaining shoulder health and optimizing upper body function.
Let’s explore the concept of scapular retraction, discuss its importance and its correlation with shoulder injuries, and provide you with three effective scapular retraction exercises to improve shoulder mobility. Additionally, we will highlight products that can aid in enhancing scapular retraction and overall shoulder function.
What is Scapular Retraction?
Scapular retraction involves the action of pulling the shoulder blades together towards the spine. It is achieved by activating the muscles surrounding the scapulae, including the rhomboids, middle trapezius, and posterior deltoids. Scapular retraction is a fundamental component of proper shoulder movement, as it aligns and stabilizes the shoulder joint.
Why is Scapular Retraction Important?
Scapular retraction plays a crucial role in shoulder health and function, providing several benefits:
- Shoulder Stability: Proper scapular retraction enhances shoulder stability by positioning the shoulder joint optimally. It improves control during movement, reducing the risk of shoulder dislocation or instability.
- Injury Prevention: Maintaining proper scapular retraction helps prevent various shoulder injuries, such as rotator cuff strains, impingement syndrome, and labral tears. It minimizes excessive stress on surrounding structures, reducing the likelihood of injury.
- Postural Alignment: Scapular retraction promotes better posture by counteracting forward shoulder positioning, commonly associated with poor posture. Strengthening the muscles involved in scapular retraction can easily remove neck and upper back pain that comes with poor alignment.
What is Scapular Protraction?
Scapular protraction is an essential movement that involves the forward movement of the shoulder blades away from the spine toward the front of the body. This motion is achieved by activating specific muscles, primarily the serratus anterior and pectoralis minor.
The serratus anterior, often referred to as the “boxer’s muscle,” is located on the lateral side of the rib cage. It originates from the outer surface of the upper eight or nine ribs and extends along the medial border of the scapula. When the serratus anterior contracts, it pulls the scapula forward and around the rib cage, contributing to scapular protraction.
The pectoralis minor is a smaller muscle located beneath the pectoralis major in the chest, originating from the third to fifth ribs and extending into the coracoid process of the scapula. The pectoralis minor works synergistically with the serratus anterior to protract the scapula, assisting in movements such as reaching forward and pushing.
Why is Scapular Protraction Important?
While scapular retraction focuses on stability, scapular protraction is vital for enhancing mobility and range of motion in certain movements. It facilitates reaching forward, pushing, and overhead activities. Scapular protraction also aids in initiating movements like push-ups and punching. Scapular protraction is essential for several reasons:
- Optimal Shoulder Function: Scapular protraction allows for a greater range of motion and mobility in movements involving reaching, pushing, and forward activities. It facilitates proper shoulder mechanics and coordination, enabling efficient execution of various upper body tasks.
- Initiation of Movements: Scapular protraction plays a key role in initiating movements such as push-ups, punches, and overhead pressing. It provides the necessary stability and control for the upper extremities to generate force and execute these actions effectively.
- Shoulder Joint Health: A balance between scapular retraction and protraction is crucial for maintaining shoulder joint health. Both movements contribute to proper shoulder alignment and stability, reducing the risk of shoulder injuries and promoting optimal functioning of the surrounding structures.
Top 3 Scapular Retraction Exercises
Incorporating effective scapular retraction exercises into your fitness routine is essential to enhance shoulder mobility, stability, and overall upper body function. Scapular retraction, the movement of pulling the shoulder blades together towards the spine, strengthens the muscles surrounding the scapulae and promotes proper shoulder mechanics.
By focusing on scapular retraction, you can improve shoulder stability, prevent injuries, and enhance posture. In this section, we will introduce the top three scapular retraction exercises that target the key muscles involved, allowing you to develop better shoulder control and strength.
1. Scapula Squeeze
The scapula squeeze exercise effectively engages the muscles involved in scapular retraction. To perform this exercise, stand or sit with your back straight. Gently squeeze your shoulder blades together, feeling the contraction between them. Hold this position for a few seconds, then release it. Repeat the movement for 10-12 repetitions, gradually increasing the duration of each squeeze.
2. Scapular Retractions in the “W” Position
This exercise targets the muscles responsible for scapular retraction. Begin by standing or sitting with your arms extended in a straight position in front of you at shoulder height, forming a “W” shape with your thumbs pointing upward. Now, slowly squeeze your shoulder blades together while keeping your elbows straight.
Hold the position for a few seconds, feeling the contraction in your upper back muscles, and then slowly return to the starting position. Aim for 10-12 repetitions, focusing on maintaining proper scapular alignment and controlled movements.
3. Resistance Band Rows
Resistance band rows are effective for strengthening the muscles involved in scapular retraction, especially the rhomboids and middle trapezius.
Affix a resistance band to a stationary object at waist height. Hold the band with both hands, step back to create tension, and stand tall with your feet shoulder-width apart. Initiate the movement and start by retracting your shoulder blades, pulling the band towards your abdomen while keeping your elbows close to your body.
Squeeze your shoulder blades together as you move around. Slowly return to the starting position, maintaining control. Perform 10-12 repetitions, focusing on proper scapular alignment and controlled movements.
Products for Enhanced Scapular Retraction
Certain products can assist in improving scapular retraction and shoulder function. Examples include resistance bands, foam rollers, and posture braces. Resistance bands can provide variable resistance for strengthening exercises, while foam rollers aid in self-myofascial release, promoting muscle relaxation and mobility. Posture braces can provide support and cue proper scapular alignment.
1. SNUSIM Upper Back Support Brace
Ok, we are aware this product does not fully retract your scapulae, but it does pull them back a bit and it has been reported to help with shoulder, back, and neck pain. There are plenty of ankle, wrist, neck, back, etc. braces that have been proven to help people, so if there is a chance this can help you then we want you to know about it.
When you put this brace on, it retracts your scapulas back and holds your shoulders in place, helping to relieve pain and discomfort caused by years of bad posture and/or other injuries. The SNUSIM brace is super easy to wear, and the materials it’s made from are very soft and environmentally friendly. As long as your chest size is within the range of 25″ to 45″ it will comfortably fit you. It is very thin, so wearing it discreetly under your clothes is not an issue. SNUSIM recommends to start by trying it out for about 30 minutes a day, and once you feel comfortable enough you can increase by 15 minute increments until you reach the 2 hour mark.
Make sure to tighten the straps periodically to ensure it’s doing its job. After a while, your muscle memory will start to kick in and your back and shoulder muscles will be trained to provide you with constant natural scapular retraction as you move freely. This product has free returns, exchanges, and refunds, so with a price tag of under $30 we think it’s worth a try!
2. Fit Simplify Resistance Loop Exercise Bands
This is the number one best product to buy for scapular retraction exercises. There is a long list of different exercises you can do with these, so feel free to check some out here once your bands arrive. We really like these natural latex bands by Fit Simplify because they don’t have any handles. Exercise bands with handles/grips are really meant for more strength training exercises, and the handles really just get in the way when you are using it for pulling and stretching exercises. This set comes with 5 different resistance levels – X-Light, Light, Medium, Heavy, and X-Heavy. Remember, you don’t have to use each one on their own too, you can always combine bands for up to 74lbs of resistance.
It even comes with a physical booklet that contains a long list of exercises you can use them for, including some that are great for scapular retractions. If you are going to buy one thing to help with exercises for scapular retraction, then this is definitely it.
3. Amazon Basics Neoprene Workout Dumbbell Set
Sure, this is not some type of magical device that will help with the retraction of your scapulae, but dumbbells are one of the most effective pieces of equipment you can use for it. There are countless exercises you can do for scapular retraction and strengthening, and a lot of them require at least a little bit of resistance.
This Amazon Basics product is one of the highest rated lightweight sets of dumbbells on Amazon, with over 80,000 ratings averaging out to 4.8 stars. Each set comes with a pair of dumbbells in the following weight amounts – 2lbs, 3lbs, and 5lbs. A big bonus is that they also come with a stand (minimal assembly required for it), and that will really help keep them organized and in good condition. The dumbbells are hexagon shaped which keeps them from rolling around, and they have a neoprene coating which provides a very comfortable non-slip grip surface. There are no color options available, so we hope you are okay with yellow, pink, and purple.
Scapular Retraction Exercises for Enhanced Mobility
Scapular retraction is essential for shoulder health, stability, and injury prevention. By incorporating scapular retraction exercises like the scapula squeeze, scapular retractions in the “W” position, and resistance band rows into your fitness routine, you can enhance shoulder mobility and strength.
Additionally, consider utilizing products like resistance bands, foam rollers, or posture braces to further improve scapular retraction and overall shoulder function. Remember to prioritize the correct form and consult with a qualified healthcare professional or a professional trainer before starting any exercise regimen, especially if you have a history of shoulder issues or injuries. Invest in your shoulder health today for improved mobility and a reduced risk of shoulder-related problems in the future.
Zoppler is reader supported and may earn affiliate commissions from links on this page. We support and believe in all the products and services we promote and are affiliated with.
