Exercise Lab

Lying Scapula Retraction

View Instructions

Equipment

  • Stretching (No Equipment Needed)

Muscle Groups

  • Shoulders

Purposes

  • Rhomboideus strength (muscles between the shoulder blades)
  • Shoulder blade mobility

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Description

  • Lie on your stomach with your arms to the sides and bent to 90 degrees.
  • Keep your forehead on the ground and your neck long.
  • Pull the shoulder blades together behind you, allowing your arms to rise off the ground.
  • Slowly return to the start position.

ProTip

  • Pinch the shoulder blades as much as you can into your spine

Mistakes

  • Not pulling the shoulder blades together
  • Cocking the head back