How to Do Scapular Retraction with Resistance Band | Medbridge

Описание: Scapular Retraction with Resistance Band strengthens the upper back and improves posture by targeting the muscles that stabilize the shoulder blades. This exercise is commonly used in rehab programs for shoulder pain, postural correction, and rotator cuff support.

Steps

1. Setup:
Stand upright with a resistance band anchored in front of you. Hold each end with your elbows bent and tucked at your sides.

2. Starting Position:
Maintain a tall posture with your shoulders relaxed and back straight.

3. Execution:
Squeeze your shoulder blades together and slightly downward while pulling against the resistance band. Hold the contraction briefly.

4. Return:
Relax and return to the starting position. Repeat for the desired number of repetitions.


Key Points
• Proper Alignment: Stand tall with your spine neutral and core gently engaged.
• Controlled Movement: Focus on slow, deliberate retraction rather than pulling with momentum.
• Scapular Focus: Think about drawing your shoulder blades down and together, not just back.
• Avoid Shrugging: Keep shoulders away from your ears to activate the correct muscle groups.
• Even Resistance: Ensure both arms are pulling evenly against the band.

Benefits
This exercise strengthens the rhomboids and middle trapezius, improves postural alignment, and supports shoulder joint stability. It’s especially helpful for individuals with rounded shoulders, upper back tightness, or shoulder impingement symptoms.


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