Scapular Retraction Exercise | Posture and Upper Back Strength for Older Adults

The scapular retraction exercise is a seated movement that strengthens the muscles between the shoulder blades and supports good posture.
Performed by gently squeezing the shoulder blades together while keeping the shoulders relaxed, it helps reduce rounded shoulders, improve upper back strength, and support safe lifting and reaching.

How to Do the Scapular Retraction Exercise Safely

INSTRUCTIONS:

  • Sit tall in a sturdy chair with feet flat on the floor.

  • Place your hands lightly on your hips or the sides of your waist.

  • Keeping your chest lifted, gently draw your shoulder blades back and down, as if you’re trying to tuck them into your back pockets.

  • Hold for 2–3 seconds, then relax to the starting position.

  • Repeat for the desired number of repetitions.

TIPS:

  • Keep your shoulders relaxed — don’t shrug them upward.

  • Focus on squeezing the shoulder blades together, not arching your lower back.

  • Breathe normally, staying relaxed through the neck and arms.

  • Move slowly and with control.

MUSCLES WORKED:

  • Mid and lower trapezius (upper back)

  • Rhomboids (between the shoulder blades)

  • Rear shoulders (posterior deltoids, minor involvement)

BENEFITS:

  • Improves posture by counteracting rounded shoulders.

  • Strengthens stabilising muscles around the shoulder blades.

  • Helps reduce shoulder and neck tension.

  • Supports better movement patterns for other upper-body exercises.

BEGINNER VERSION:

  • Perform the movement with a smaller squeeze if mobility is limited.

  • Practise just bringing shoulders “back and down” without holding.

PROGRESSION OF EXERCISE:

  • Hold the squeeze longer at the end of the movement.

  • Perform with resistance band around the arms, pulling slightly outward as you retract.

  • Progress to Standing Rows or Bent Over Rows, adding more load and range of motion.