Scapular Retractions
This exercise involves moving the shoulder blades back and down to strengthen the upper back.
Instructions
- 1Stand or sit up straight.
- 2Pull your shoulder blades back and down.
- 3Hold the position for a few seconds.
- 4Relax and return to the starting position.
- 5Repeat the movement.
Programming Recommendations
We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.
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About This Exercise
This exercise is particularly effective for addressing Shoulder Strain/Sprain, Cervical Muscle Tension. Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.
Professional Guidance
For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.