Wall Scapular Retractions

Purpose:  Wall scapular retractions help to promote good posture and decrease back pain. Continually, when mastered, it will increase your range of motion and ability to recruit back muscles while exercising. Being able to recruit these muscles to work properly is essential in maintaining proper posture.

Instructions:  Place hands against a wall at shoulder height and keep your arms straight.  Slowly bring your shoulder blades back without raising your traps or shoulder muscles. Try to touch your shoulder blades together as if squeezing an object between them. Go as far back as comfortably possible, while leaning your chest towards the wall, then slowly return back to the start position.

Common Errors: Bending the arms or shrugging the shoulders (engaging the middle or upper traps)