In this video, athletic trainer Nick Cole demonstrates scapular protraction and retraction exercises using a band looped around a secure chest-level surface.
Scapular retraction targets your rhomboids, a muscle group that attaches the inside of your shoulder blade to your spine. You’ll start by standing at 45 degrees to the secured band, and with the band in your outstretched arm, use your shoulder to pull the band back. Try to squeeze your shoulder blades together and slowly return to the starting point. Complete 10 to 12 repetitions for two to three sets.
Scapular protraction targets your pectineus minor, a forward stabilizer below the large chest muscle. You’ll be in the opposite direction of the scapular retraction exercise, with your arm at 90 degrees, and push forward and slowly return. Complete 10 to 12 repetitions for two to three sets. With both exercises, the difficulty can change by increasing or decreasing the weight of the resistance band.
Watch as Nick demonstrates the proper technique.
To learn more about the Sports Medicine Center at Children’s Hospital Colorado, visit https://www.childrenscolorado.org/doctors-and-departments/departments/orthopedics/programs/sports-medicine-center/?utm_source=youtube&utm_medium=social&utm_campaign=slr_ortho
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