The prone scapula retraction down training exercise focuses on gently activating and controlling the muscles that draw the shoulder blades together. Performed lying face down, it helps improve postural awareness, reduce upper back tension, and restore scapular control without excessive load. This exercise is ideal for early rehab, postural correction, and easing into shoulder strengthening.
- Comfortably lie down on your belly.
- Drop your shoulders down onto the bed/floor.
- Start by relaxing the muscles at the top of your shoulders (upper trapezius).
- Slowly engage the muscle from your lower shoulder blade and pull it towards the spine.
- Hold for 5 seconds or as prescribed.
- Slowly lower back to the ground.
- Repeat as per your physiotherapist guidelines.