Scapular Retraction "I" Exercise on Mat

Mat,Pillow,Towel Roll


The "I" Exercise on Mat is designed to strengthen your rhomboid muscles, which are essential for pulling your shoulder blades together and helping to maintain proper posture. Proper posture of your mid back region helps to prevent thoracic spine compression fractures.

Set up

Get into position by lying on your stomach with a pillow lengthwise under your chest and a small towel roll under your forehead. Your arms should be positioned in an "I" by your sides to start with your thumbs pointed down toward the floor.

If you find that this exercise is too easy and does not cause muscle fatigue, you can progress the exercise by adding free weights. You can begin with 2 pound weights and progress as you are able.


Lift both arms up a few inches from your initial starting position by squeezing your shoulder blades together. The movement should be initiated by your shoulder blade muscles. Return your arms to the starting position.


  • Keep your lower abdominal muscles engaged. Do not arch your lower back as you lift your arms up.
  • Do not lift your arms above the plane of your body.
join us

Get started

Join us and experience our exercise program designed by physical therapists specifically for women with osteopenia and osteoporosis.
* We don't share your data. See our Privacy Policy
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

Explore our exercises...

Middle Trapezius "T" Exercise over Ball with Weight

View exercise

Single Leg Balance with Weight Pass

View exercise

Push-Ups on Table

View exercise

Lower Trapezius "Y" Exercise over Ball with Weight

View exercise

Scapular Retraction "I" Exercise over Ball

View exercise