The Importance of Scapular Retraction and Scapular Protraction
Table of Contents
Introduction to Scapular Retraction and Scapular Protraction
Scapular retraction and protraction refer to the movements of the shoulder blades or scapulae on the back.
What Is Scapular Retraction
Scapular Retraction is when your scapula, most commonly known as the shoulder blade, moves closer to the spine. This movement should be done with your shoulders down and back to avoid any should shrugging or elevation.
Retraction Of Scapula
As listed above, the Retraction of Scapula is when the Scapulae moves closer to the spine. The Retraction of Scapula is also known as Scapular Adduction and is important in many exercises such as the Row and Bench Press. In these exercises, we perform Retraction of the Scapula to provide additional support for the shoulder and increase power and muscle mass.
Scapular Retraction Muscles
The Scapular Retraction Muscles are the Trapezius, Rhomboids, and Latissimus Dorsi. These are all muscles of the back.
Muscles Activated during Scapular Retraction
Scapular Retraction Test
The Scapular Retraction Test (SRT) is a diagnostic assessment that can be conducted to investigate the status of the rotator cuff. The test is performed by a physician on a patient. The patient will begin sitting upright on an examination table. The physician will place their fingertips on the clavicle while stabilizing the medial border of the scapula with their palm. The physician’s forearm will also be pressed against the patient’s scapula to act as a stabilizer.
Next, the patient will extend the arm to 90-degrees on the same side that the physician is examining. The physician will then use their available arm to push down on the patient’s extended arm. The test is considered to be positive if the pain is reduced. This test is also known as the Empty Can Test.
Scapular Retraction Exercises
Standing Rows
Loop a resistance band around a stable anchor (i.e. a pole). Move the band down to elbow height and step backwards to create some tension in the band. Begin with your elbows at a 90-degree angle with your shoulders down and back and core tight. Draw your elbows back while squeezing the shoulder blades together. Perform two sets of 10 reps.
Dynamic T and I
Begin lying face down with your arms extended to the sides so that the body is in the shape of the letter ‘T’. Lift your arms while maintaining the ‘T’ shape and then bring them down to your side to create the ‘I’ shape. Move your arms back to the ‘T’ position, and then lower the arms for one second in the ‘T’ position to rest. Elevate the arms again and repeat the movement to perform two sets of ten reps. Ensure that you do not arch the back or lift the head while performing this exercise. You can support the head with a folded towel.
Bilateral External Rotation
In an upright position, begin with your shoulders down and back holding a resistance band. Have your elbows at a 90-degree angle and begin to slowly pull the resistance band apart so that the forearms are moving outwards and your elbows are remaining tight to the body. Remember to keep your shoulders down and back and repeat this movement for two sets of ten reps.
Scapular Retraction With Band
There are a few different ways that you can perform Scapular Retraction with Band. The First Scapular Retraction with Band is a Pull Apart. Hold a TheraBand or resistance band in both hands, horizontally in front of the body. Begin with the band at chest height and pull the band apart by abducting your arms out to the side. Be sure to squeeze the shoulder blades together as you pull the band apart. Return to the starting position and repeat the movement.
Another Scapular Retraction with Band is a standing row. We described this exercise above, but you can also perform it seated on a bench if needed.
Hanging Scapular Retraction
Hanging Scapular Retraction is an exercise that will help to improve your pull up. Hang from a pull up bar with an overhand grip and hands about shoulder-width apart. Your feet should not be touching the ground. With care, pull the shoulder blades together (perform Scapular Retraction). This will move the body upwards just a bit. Hold this position for at least two counts and then return to the starting position by relaxing the Scapulae.
Scapular Retraction Bench Press
One way to make your Bench Press more effective is to maintain Scapular Retraction during the Bench Press. This will allow you to create more power during your Bench Press as you are keeping the arms compact to the body and providing more stability for the shoulder.
What Is Scapular Protraction
Scapular Protraction is when the scapula moves laterally away from the spine.
Protraction Of Scapula
As listed above, the Protraction of Scapula is also referred to as scapular protraction, which has the same function of moving the Scapulae away from the spine. The Protraction of Scapula is also known as Scapular Abduction.
Scapular Protraction Muscles
Scapular Protraction Muscles are the Serratus Anterior, Pectoralis Major and Pectoralis Minor. These muscles are located in the chest and side of the torso.
Muscles Activated during Scapular Protraction
How to Improve Scapular Protraction
Often when we are performing an exercise where we are reaching away, we are exhibiting shoulder protraction. This can be seen in exercises such as push-up or mountain climbers. If you let your shoulder blades sink during these movements, you will have destabilized the shoulder and you would no longer be able to strengthen or stabilize the shoulder joint.
The best way to improve shoulder protraction is to be mindful of your movements, and always make sure that the shoulders are protracted when performing these reaching movements.
Scapular Protraction Exercises
Wall Plank
Standing upright, extend both arms straight out in front of you so that your hands are flat against the wall. Push through the wall so that the shoulder blades separate from one another. Hold for two seconds and return to the starting position. Repeat this movement for two sets of ten reps. You can also perform this movement on your elbows if wrist stability is an issue.
The Sphinx
Begin down on all fours with your knees slightly in front of the hips and your elbows underneath your shoulders so that the forearms are flat against the floor. In this exercise, gravity will want to pull your shoulders down to the ground. Resist this by protracting the scapula so that the shoulder blades are moving away from each other. This can be done by pushing through your elbows. Remember to avoid arching your back. Repeat this movement for two sets of ten reps.
Single-Arm Dumbbell Row
Begin with one arm extended onto your support to stabilize the body. Pick up the weight in the other hand and begin to perform a bent-over row. The important part of this exercise is to ensure that the supporting shoulder blade is not retracting down. Make sure the scapula of the supporting arm is protracted so that the shoulder joint is stable as you row. Repeat this movement for two sets of ten reps on both arms.
Scapular Winging and Scapular Retraction and Protraction
Scapular Winging is where the medial side of the scapula begins to stick out, and upper body flexion and abduction are impaired. The Serratus Anterior, Rhomboids, and Latissimus Dorsi can be affected and cause Scapular Winging. Similarly, the Serratus Anterior is one of the muscles that produce Scapular Protraction, and the Rhomboids and Latissimus Dorsi produce Scapular Retraction. It is important to remember that many different muscles work together to perform the movement, and we need to keep them healthy and strong to prevent disease and disorders from occurring.
Why Do We Need to Understand These Movements Before Working Out?
The scapula can move in six different directions! Each of these six movements is accomplished by the activation of different muscles. As a crucial part of the shoulder joint, it is important to ensure that these muscles are warmed up and stretched properly before beginning a workout. Failure to do so can lead to injury such as Scapular Winging, which can take years to heal on its own, or potentially even require surgery.
Additionally, we can improve both scapular retraction and protraction by repeatedly practicing exercises that engage the muscles activated during these movements. This will improve shoulder stability, posture, and the overall health of the shoulder joint.
