How can I improve my scapular retraction?

How do you improve scapular retraction?

  1. QUADRUPED PASSIVE SCAPULAR RETRACTION. This exercise helps your shoulder blades come in towards the spine and teaches the thoracic spine to extend. …
  2. HOOKLYING REVERSE PRESSES. This exercise helps you engage the muscles that retract your shoulder blades. …

How do you strengthen scapular retraction?

Scapular Exercise: Retraction

  1. Put the band around a solid object, such as a bedpost, at about waist level. …
  2. With your elbows at your sides and bent to 90 degrees, pull the band back to move your shoulder blades toward each other. …
  3. Repeat 8 to 12 times.

What does scapular retraction help with?

The scapular retraction test stabilizes the scapula in a retracted and grades the strength of the supraspinatus muscle. The neutral retracted scapular position improves the strength of the supraspinatus, allowing it to produce maximum force capacity compared to excessive protracted or retracted scapular positions.

What muscles do scapular retraction?

Retraction is accomplished by the actions of the trapezius, rhomboids, and latissimus dorsi muscles. The elevation is accomplished by the trapezius, levator scapulae, and rhomboid muscles.

How can I improve my scapular movement?

Keep arms locked out and palms flat on wall. Without bending arms, reach with sternum towards wall until both shoulder blades come together behind you. Driving through both hands evenly, push sternum away from the wall until both scapula open up and your upper back is slightly rounded. Repeat.

How can I protract my shoulder blades?

Protraction vs Retraction

During protraction, the scapulae move away from the spine as you round the upper back (thoracic spine). You protract by pushing your shoulders forward and spreading your scapulae across your back, trying to touch them in front of your chest.

How do you fix a scapular imbalance?

There are many ways to treat uneven shoulders. Regular therapeutic massages help to relieve muscle tension and increase flexibility. Make an appointment with a massage therapist who specializes in myofascial release or Rolfing. These specialties focus on bringing the body into balance and alignment.

How do I fix winged scapula?

Surgical treatment. The most common surgical treatments for scapular winging are nerve and muscle transfers. These surgeries involve taking all or part of a nerve or muscle and moving it to another part of the body. Nerve and muscle transfers for scapular winging usually focus on the shoulder, back, or chest.