Week 138: How to Perform Scapular Protraction & Retraction in Quadruped
- Keep It Moving PT & Wellness
- 7 days ago
- 2 min read
It's happening, y'all! Spring is in full force, the weather is (almost) perfect, and the trails are kush! Which is why you need to be strong in pushing, pulling, and need powerful legs, so this month's theme is ALL THINGS BIKE.
Exercise: How to Perform Scapular Protraction & Retraction in Quadruped
Purpose: To train the shoulder blades to move with good control and efficient movement patterning on the ribcage and thoracic spine (mid back).
Who It's For: Mountain bikers, NEMBA members (IYKYK), road bikers, gravel bikers, cycle cross athletes, triathletes, unicyclers, tandem bike enthusiasts
Why We Love It: Because bike riding is rugged and we want you strong
Procedure:
Start on all fours (hands under shoulders, knees under hips). This is the quadruped position. Keep your elbows straight and neck neutral.
Let your chest sink slightly between your shoulders by allowing your shoulder blades to move together — this is scapular retraction. Do not bend your elbows.
Push the floor away through your hands until your upper back gently rounds and your shoulder blades spread apart — this is scapular protraction.
Move slowly and only through the shoulder blades, keeping your core engaged and hips still.
Repeat for 8–15 controlled reps for 2–3 sets.
Already got this movement down? Go for traditional Push-Ups instead.
*Disclaimer: Not all exercises are suitable for everyone, and participation in novel activities may increase the risk of adverse effects such as pain, soreness, or injury. Please consult with your Physician or a local Physical Therapist prior to attempting any exercise you feel uncomfortable performing. If adverse reactions occur, discontinue performance of the exercise and consult your physician or trusted clinician for evaluation.
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Suite 207
Burlington, MA 01803
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