Shoulder blade retraction with tubing

    Shoulder blade retraction with tubing
   

This exercise strengthens the muscles that hold your shoulder blade, or scapula.

  • Attach a piece of surgical tubing or elastic exercise band to something at waist height, such as a doorknob.
  • Stand facing this spot, your elbow at your side, bent at a right angle.
  • Grasp the loose ends of the elastic band with your palms facing towards each other.
  • Pull backwards, squeezing your shoulder blades together.
  • Slowly allow your arms to return to the first position.

Repeat these steps 5 to 10 times.

Review Date:6/13/2021
Reviewed By:C. Benjamin Ma, MD, Professor, Chief, Sports Medicine and Shoulder Service, UCSF Department of Orthopaedic Surgery, San Francisco, CA. Also reviewed by David Zieve, MD, MHA, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.

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