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Shoulder blade retraction

This exercise strengthens the muscles that hold your shoulder blade, or scapula. Stand or sit with upright, erect posture. Pull or squeeze the shoulder blades together and down towards your buttocks. Pull for 3 to 5 seconds, then relax. Repeat 5 of these exercises many times during the day.

Shoulder blade retraction

Review Date: 6/13/2021

Reviewed By: C. Benjamin Ma, MD, Professor, Chief, Sports Medicine and Shoulder Service, UCSF Department of Orthopaedic Surgery, San Francisco, CA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

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