The prone scapula retraction exercise targets the muscles that pull the shoulder blades together, improving posture and upper back strength. Performed lying face down, it activates the mid-trapezius and rhomboids while reinforcing proper scapular positioning. This movement is ideal for postural correction, shoulder stability, and early rehab after shoulder or upper back injury.
- Come into lying on your stomach with your forehead supported on a pillow to allow for some breathing room.
- Place the palms up towards the roof if comfortable.
- Draw the shoulder blades together.
- Slowly lower them back to the starting position with the shoulders resting down.
- Repeat as per Physiotherapist’s guidelines.