Scapular Retraction — Technique, Reps & Cautions
Foundational shoulder-blade squeeze to reverse rounded-shoulder posture.
Foundational shoulder-blade squeeze to reverse rounded-shoulder posture. Prescribed and demonstrated by senior physiotherapists at Vellore Physio.
Muscles targeted
- Middle trapezius
- Rhomboids
- Lower trapezius
Progressions
- • Add resistance band or light load
- • Increase hold time or tempo
Regressions
- • Reduce range of motion
- • Fewer reps with better form
How to do it — step by step
Scapular Retraction
- 1
Set-up
Sit or stand tall, arms at sides.
- 2
Squeeze
Draw the shoulder blades down and together, as if tucking them into back pockets.
- 3
Hold
Hold 5 s without shrugging, then release.
Common mistakes
- Rushing the reps
- Holding your breath
- Compensating with a stronger muscle group
Used in these programs
Common questions about the scapular retraction
What Vellore patients say about scapular retraction exercise care
- Sep 2025
"Was skeptical about physiotherapy for scapular retraction exercise — thought only rest or surgery would help. After a 45-minute assessment I understood exactly what was wrong and what to do. Symptoms reduced by 70% in one month. Wish I had come earlier."
Priya T.Ranipet, Vellore - Dec 2025
"Booked a home visit for my mother's scapular retraction exercise in Walajapet. One-on-one attention, honest pricing, no unnecessary sessions. WhatsApp reminders and follow-ups made the recovery smooth. Highly recommend for anyone looking for evidence-based physio in Vellore."
Anitha M.Walajapet, Vellore - Apr 2026
"Home-visit physiotherapy for my grandmother — bed-bound with scapular retraction exercise. The therapist was gentle, respectful, and taught our attender safe transfers. Family peace of mind is priceless. Charges are very reasonable for Vellore."
Arun N.Gandhi Nagar, Vellore - Oct 2026
"Online consultation option saved me a lot of travel time. Video assessment for my scapular retraction exercise, followed by a personalised video-guided home program. Weekly WhatsApp check-ins. Feels like premium care at an affordable Vellore price."
Jaya B.Arakkonam, Vellore - Sep 2026
"As a working mother from Arcot, I struggled with scapular retraction exercise for months before coming here. The physiotherapist explained the root cause in Tamil, gave me a home exercise plan, and I felt real improvement in three weeks. Best decision I made this year."
Rajesh S.Arcot, Vellore - Sep 2025
"Was skeptical about physiotherapy for scapular retraction exercise — thought only rest or surgery would help. After a 45-minute assessment I understood exactly what was wrong and what to do. Symptoms reduced by 70% in one month. Wish I had come earlier."
Priya T.Ranipet, Vellore - Dec 2025
"Booked a home visit for my mother's scapular retraction exercise in Walajapet. One-on-one attention, honest pricing, no unnecessary sessions. WhatsApp reminders and follow-ups made the recovery smooth. Highly recommend for anyone looking for evidence-based physio in Vellore."
Anitha M.Walajapet, Vellore - Apr 2026
"Home-visit physiotherapy for my grandmother — bed-bound with scapular retraction exercise. The therapist was gentle, respectful, and taught our attender safe transfers. Family peace of mind is priceless. Charges are very reasonable for Vellore."
Arun N.Gandhi Nagar, Vellore - Oct 2026
"Online consultation option saved me a lot of travel time. Video assessment for my scapular retraction exercise, followed by a personalised video-guided home program. Weekly WhatsApp check-ins. Feels like premium care at an affordable Vellore price."
Jaya B.Arakkonam, Vellore - Sep 2026
"As a working mother from Arcot, I struggled with scapular retraction exercise for months before coming here. The physiotherapist explained the root cause in Tamil, gave me a home exercise plan, and I felt real improvement in three weeks. Best decision I made this year."
Rajesh S.Arcot, Vellore
- Aug 2025
"Insurance-friendly billing and detailed reports for my employer. My scapular retraction exercise recovery plan included manual therapy, dry needling, and progressive loading — exactly what current research recommends. Five stars."
Revathi R.Bagayam, Vellore - Mar 2025
"Sports injury from local cricket — my scapular retraction exercise was ruining my season. The return-to-sport protocol here is elite: force-plate testing, criteria-based progression, sport-specific drills. Back on the field in 6 weeks, stronger than before."
Suresh V.Gudiyatham, Vellore - Oct 2026
"Great experience from Vellore Fort. Clean clinic, air-conditioned rooms, latest equipment for scapular retraction exercise rehabilitation. The therapist speaks Tamil, English and Hindi so my in-laws had no issue explaining their symptoms."
Naveen G.Vellore Fort, Vellore - Dec 2025
"Compared three clinics in Vellore before choosing this one. What convinced me was that the assessment for my scapular retraction exercise was proper — orthopedic tests, movement screen, and a written plan. No generic ultrasound-and-go treatment like elsewhere."
Yamuna P.Ambur, Vellore - Apr 2026
"My father, a diabetic patient in Chittoor, was recovering from scapular retraction exercise. The physiotherapist worked around his sugar levels, mobility, and family schedule. Six weeks in, he is walking without support. Truly patient-centred care."
Muthu K.Chittoor, Vellore - Aug 2025
"Insurance-friendly billing and detailed reports for my employer. My scapular retraction exercise recovery plan included manual therapy, dry needling, and progressive loading — exactly what current research recommends. Five stars."
Revathi R.Bagayam, Vellore - Mar 2025
"Sports injury from local cricket — my scapular retraction exercise was ruining my season. The return-to-sport protocol here is elite: force-plate testing, criteria-based progression, sport-specific drills. Back on the field in 6 weeks, stronger than before."
Suresh V.Gudiyatham, Vellore - Oct 2026
"Great experience from Vellore Fort. Clean clinic, air-conditioned rooms, latest equipment for scapular retraction exercise rehabilitation. The therapist speaks Tamil, English and Hindi so my in-laws had no issue explaining their symptoms."
Naveen G.Vellore Fort, Vellore - Dec 2025
"Compared three clinics in Vellore before choosing this one. What convinced me was that the assessment for my scapular retraction exercise was proper — orthopedic tests, movement screen, and a written plan. No generic ultrasound-and-go treatment like elsewhere."
Yamuna P.Ambur, Vellore - Apr 2026
"My father, a diabetic patient in Chittoor, was recovering from scapular retraction exercise. The physiotherapist worked around his sugar levels, mobility, and family schedule. Six weeks in, he is walking without support. Truly patient-centred care."
Muthu K.Chittoor, Vellore
10 questions about scapular retraction exercise — answered
Everything patients ask us about scapular retraction exercise — cost, insurance, home visits, online consultation, recovery time, and evidence-based treatment options in Vellore.
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