Prone Scapular Retraction - Arms at Side

A scapular isolation exercise performed face-down where you retract your shoulder blades with arms at your sides.

Instructions

1. Lie face-down on a mat with your arms extended straight out to your sides at shoulder level.
2. Rest your forehead on a towel to maintain a neutral head position.
3. Engage your core and upper back muscles.
4. Squeeze your shoulder blades together, pulling them toward your spine.
5. Raise your arms slightly off the ground as you retract your scapulae.
6. Hold the contraction briefly at the top of the movement.
7. Lower your arms back down in a controlled manner.
8. Return your shoulder blades to their starting position.

Tips

• Focus on scapular retraction rather than arm movement.
• Keep your head and neck neutral throughout the exercise.
• Move slowly to maximize upper back activation.
• Hold the contraction for 2-3 seconds at the top of each repetition.
• Do not use momentum; perform controlled movements only.
• This exercise is excellent for improving posture and shoulder stability.