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Scapular Retraction Exercise

Also called Shoulder blade squeeze.

Reviewed by a licensed physical therapist on the HEPonDemand team

Print this with your own sets and repsPrint this handout

For therapists: free account. Opens the program builder with scapular retraction already added. Printing this handout needs a free account too.

The printout, with pictures, your dosage and your clinic’s details

How to do it

  1. Sit or stand tall with your arms relaxed at your sides.
  2. Squeeze your shoulder blades back and down toward each other.
  3. Hold, then relax.

Tips

Don't shrug your shoulders up toward your ears.

Link to this handout from your website

Clinics and schools are welcome to add it to a patient resources page. Copy this link and paste it into your site:

<a href="https://hepondemand.com/exercises/scapular-retraction">Scapular Retraction Exercise: free printable handout</a>

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