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Instructions
- Stand with feet hip-width apart and hinge forward at the hips keeping your back flat.
- Extend your arms straight down towards the floor.
- Pull your shoulder blades back and down into retraction and hold the position isometrically.
- Maintain a neutral neck position and stable core throughout the hold.
- Release after the desired hold time and return to the starting position slowly.
Technical Tips
- Do not shrug your shoulders towards your ears.
- Engage your core to maintain a flat back and avoid lumbar rounding.
- Focus on squeezing the shoulder blades together with controlled tension.
Breathing Tips
- Inhale deeply before initiating the hold.
- Exhale steadily while holding the scapular retraction.
- Inhale again before releasing the contraction back to start.
Medical restrictions
- Shoulder impingement
- Severe upper back injuries
- Acute rotator cuff tears
What muscles do I work with the Bent Over Scapular Retraction Hold?
The Bent Over Scapular Retraction Hold primarily works the back muscles, especially the rhomboids, lats, and traps, while engaging the rear deltoids and lower back for stability and postural support.
Is the Bent Over Scapular Retraction Hold good for improving posture?
Yes, the Bent Over Scapular Retraction Hold is highly effective for improving posture as it strengthens the scapular stabilizers, promotes proper shoulder alignment, and reinforces retraction control to counteract forward-shoulder posture.
Can I do the Bent Over Scapular Retraction Hold daily?
Yes, you can safely perform the Bent Over Scapular Retraction Hold daily as part of your posture correction or mobility routine, provided you maintain proper form and avoid any pain or excessive fatigue in the shoulder region.
The Bent Over Scapular Retraction Isometric is a fundamental exercise designed to strengthen the scapular stabilizers and improve postural control. By holding the scapular retraction in a bent-over position, this movement enhances scapulothoracic stability, which is crucial for optimal shoulder mechanics and injury prevention. It is particularly beneficial for individuals looking to reinforce their upper back muscles to support daily activities and improve performance in pulling or overhead exercises. This isometric hold teaches proper scapular positioning and reinforces neuromuscular awareness of the upper posterior chain. The exercise requires no equipment and is ideal for integration into warm-ups, mobility routines, corrective programs, or as a postural reinforcement drill for desk-bound individuals. Practicing this movement regularly can contribute to reduced shoulder tension, enhanced retraction strength, and improved overall posture alignment for better functional movement patterns.