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Scapular Exercise: Retraction

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For this exercise, you will need elastic exercise material, such as surgical tubing or Thera-Band.

  • Put the band around a solid object, such as a bedpost, at about waist level. Each hand should hold an end of the band.
  • With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other. Return to the starting position.
  • Repeat 8 to 12 times.
  • If you have good range of motion in your shoulders, try this exercise with your arms lifted out to the sides, with your elbows at a 90-degree angle. Raise the elastic band up to about shoulder level. Pull the band back to move your shoulder blades toward each other. Return to the starting position.

ByHealthwise Staff
Primary Medical ReviewerWilliam H. Blahd, Jr., MD, FACEP - Emergency Medicine
Specialist Medical ReviewerTimothy Bhattacharyya, MD
Last RevisedNovember 30, 2011

WebMD Medical Reference from Healthwise

Last Updated: November 30, 2011
This information is not intended to replace the advice of a doctor. Healthwise disclaims any liability for the decisions you make based on this information.

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