Scapular Retraction "W" Exercise

Scapular Retraction "W" Exercise: Build Better Posture & Shoulder Stability

If you spend hours sitting at a desk or struggle with poor posture, rounded shoulders, or shoulder pain, Scapular Retraction "W" is a simple yet powerful exercise to help strengthen your upper back, improve scapular control, and restore healthy posture.

This movement targets the rhomboids, trapezius, and rotator cuff muscles, which are key to stabilizing your shoulders and pulling your scapulae into a more neutral position.

Exercise Details:

• Exercise: Scapular Retraction – “W” Position

• Equipment: Medium resistance band

• Sets: 2

• Reps: 10

• Hold: 5 seconds at full contraction (end-range)

• Tempo: Slow and controlled

• Rest: 1 minute between sets

• Frequency: 1–2 times per week

How to Perform:

1. Anchor the resistance band in front of you at chest height.

2. Hold the handles or band ends with both hands, elbows bent at about 90°, palms facing down.

3. Pull your arms back into a “W” shape, squeezing your shoulder blades together.

4. Hold the squeeze for 5 seconds.

5. Slowly return to the starting position and repeat.

Benefits:

• Improves postural alignment

• Strengthens scapular stabilizers

• Reduces risk of shoulder impingement

• Great for office workers, athletes, and those in chiropractic or physiotherapy care

This exercise is often recommended alongside chiropractic adjustments or physiotherapy treatments for long-term postural correction and shoulder rehabilitation.