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Exercise handout — move better, feel better.
Banded Scapular Retraction
You stand with one arm through a resistance band that is anchored to a wall at shoulder height. You pull your arm back and squeeze your shoulder blade toward your spine, then return. You repeat on the other side.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band + wall
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
controlled
Tempo
Step-by-Step Guide
Set up
- Attach the band to the wall at shoulder height. Reach forward with the band taut, then keep the pulled-back retraction against the band's resistance.
Step 1 of 3
Stand facing the wall-anchored resistance band with your right arm through the loop, the band resting against the back of your right upper arm near the elbow, and step back until the band is pulled straight, your right arm reaching forward at shoulder height.
Step 2 of 3
Pull your right elbow and shoulder straight back against the resistance of the band, drawing your shoulder blade toward your spine.
Step 3 of 3
Stand facing the wall-anchored resistance band with your right arm through the loop, the band resting against the back of your right upper arm near the elbow, and step back until the band is pulled straight, your right arm reaching forward at shoulder height.
Breathing
- Breathe naturally throughout the pull.
Safety Information
Check that the resistance band is fully intact with no nicks, tears, or thinning, and that its anchor point at the wall is secure at shoulder height, before stepping back into it, because a band that snaps or slips loose while stretched can whip back with force. If you have a shoulder impingement, rotator-cuff injury, recent shoulder surgery, or an unstable shoulder, ask a physical therapist or physician before attempting this exercise, because the band loads the shoulder through a single-arm horizontal pulling range from an anchor point near the elbow. Stop and release the band's tension with control immediately if you feel a pinch, sharp pain, or numbness in the shoulder, upper arm, or hand at any point during the pull. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.