Quadruped Scapular Protraction

Purpose

This exercise helps strengthen the muscles of the shoulder blade, which are important for posture, shoulder joint stability and overhead shoulder movements.

Set up

Begin on your hands and knees, with hands below your shoulders and knees below your hips. Keep your elbows and your back straight. Draw in your abdominal muscles so that your spine is in a neutral position, neither arched nor rounded.

Movement

Keeping your spine straight and neck long, push the floor away from you, driving the heel of your hands into the ground and allowing your shoulder blades to separate behind you. Hold. Then slowly relax your shoulder blades, allowing them to come together while your chest sinks towards the floor. Repeat.

Tips

  • Keep your elbows straight throughout the exercise – do not bend them.
  • Do not arch or round your spine as you push the floor away from you – your spine should stay in the same neutral position throughout the exercise.
  • Keep your neck long and eyes pointed towards the floor.
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
Already have an account? Log in here
Check mark
Thank you! Your submission has been received!
We will contact you shortly.
Oops! Something went wrong while submitting the form.

Related articles in the Well Guide

We don't have any Well Guide articles related to this exercise quite yet.  Check back again soon!

Explore our exercises...

Bicep Curls with Weight

View exercise

Plank with Shoulder Taps

View exercise

Lower Trapezius "Y" Exercise over Ball

View exercise

Push-Ups on Table

View exercise

Middle Trapezius "T" Exercise over Ball

View exercise