Scapula Retraction Protraction
Performing the: A Step-by-Step Tutorial Scapula Retraction Protraction
- Keeping your arms straight, pull your shoulder blades back towards each other as if you're trying to hold a pencil between them. This is the retraction part of the exercise.
- Hold this position for a few seconds, then slowly move your shoulder blades apart, pushing them forward as far as you can. This is the protraction part of the exercise.
- Hold this protracted position for a few seconds, then return to the neutral position.
- Repeat this process for your desired number of reps, ensuring to keep your arms straight and your body still throughout.
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