Scapular Retraction Exercises With Rope
28. Jan, 2010 
3 Comments
Scapular retraction exercises might be some of the best injury prevention exercises that a person could do. I have around forty different ways to perform these exercise but for this post I am going to share ways to do them using nothing more than common rope. Before I get to that, I want to explain what I mean by scapular retraction. The scapula are the two floating bones in the upper back that serve as muscular attachment areas. If you reach over your shoulder and press on the upper back behind the shoulder area you will feel a bony structure which is the spine of the scapula. OK, I know this is starting to get a little to much like an anatomy lesson, just know you have a scapula located on each side of the spine in the upper back. Scapular retraction is the process of contracting the muscles of the upper mid back which will pull the scapula towards the spine which will also pull the shoulders back. Idealy, you would want to hold this contraction tightly for approximately 2-5 seconds.
In the picture directly below you will see how I am holding onto a rope in each hand. The second picture will distinctly show how I am contracting all those upper back muscles which results in a tight scapular retracted position.
I explain in detail, in the video below, exactly how I use the rope and then demonstrate three of my top rope exercises for this movement.
I really can not stress enough how important this movement is. It will not only serve as a great injury prevention exercise for strengthening the decelerating muscles for the shoulder (throwing movement) but also in general upper back development. It is not really about how much resistance you use but more about how concentrated you can get your contraction. These are also some great exercises that can be incorporated into a therapy program for anyone who has a winging of the scapula. Visually, this will look like you have wings from your scapula protruding away from the body (medial border). Alright, I do not want this post to head in a therapeutic direction so I will end it here. If you have any questions or comments; please just ask and I will do my best to answer them for you. Now get yourself a chunk of rope and give them a try!
To your health,
Jerry
Excellent Article!
If I could write like this I would be well chuffed
The more I read articles of such quality as this (which is rare), the more I think there might be a future for the Web. Keep it up, as it were.
Jerry – looking more muscular lately! Getting strong…or smaller shirts.
Good video!
Joe
Joe,
Maybe a little of both!