Physiotherapy

Scapular Retraction

The simple shoulder-blade squeeze: draw the blades back and down, hold, release. An accessible starting point for upper-back activation and posture work that can be done anywhere, seated or standing.

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Suggested use

Sets

Reps

10-15

Rest

30s

Physiotherapy

Beginner

Rehab

Strength

Pull

Rehab-friendly

Muscles worked

Primary

Rhomboids

Traps

Secondary

Rear delts

Equipment

No equipment needed - just your body.

How to do it

Sit or stand tall with arms relaxed at your sides.
Without shrugging, draw your shoulder blades back and slightly down, as if tucking them into your back pockets.
Feel a gentle squeeze between the blades and hold it.
Keep your neck long and your ribs stacked over your pelvis — no arching.
Release slowly and fully before the next rep.
Repeat for the set, keeping every squeeze deliberate.

Common mistakes

Shrugging the shoulders up toward the ears instead of drawing the blades back and down.
Arching the lower back to exaggerate the chest lift.
Squeezing so hard the neck tenses up.
Releasing abruptly instead of controlling the return.

Safety first

This should feel like light, focused muscle work — never strain.
Keep breathing normally; there is no need to brace hard for this one.
If you have ongoing neck or shoulder symptoms, consult a licensed clinician to confirm this drill suits your situation.

Who should avoid or modify

Recent shoulder or neck surgery — consult a licensed clinician before starting.
Pain, numbness or tingling radiating into the arm during the squeeze — stop and get assessed.

Not medical advice

Rehab-style movements are general wellness exercises, not treatment. If you are recovering from an injury or surgery, are pregnant, or manage a chronic condition, consult a licensed clinician (physiotherapist or doctor) before performing them. Alblooshi Fit does not diagnose, treat, or cure any condition.