Logan Steele
Retraction is the movement of a bone backward without changing the angle. For example, shoulder retraction involves moving the scapula bone backward. Retraction is important for exercises such as deadlifts, squats, rows, pull-downs, and chin-ups, which require stable retraction and controlled movement.
| Characteristics | Values |
|---|---|
| Definition | Retraction: moving a bone backward without changing the angle |
| Example | Shoulder retraction: moving the scapula bone backwards |
| Exercises | Deadlifts, squats, rows, pull downs, chin-ups |
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What You'll Learn
Shoulder retraction
Retraction is the movement of a bone backward without changing the angle. An example of this is shoulder retraction, which involves moving the scapula bone backward. This is also known as scapular retraction, which involves pulling the scapulae (shoulder blades) towards each other, i.e. in the direction of the spine, without the shoulders shrugging upwards. Scapular retraction is an important workout routine that can help stabilise the scapulae and enhance overall body posture. It can also help to alleviate discomfort in the shoulder region and prevent physical harm.
To perform scapular retraction, begin by standing or sitting tall with your arms at your sides. Next, draw your shoulder blades down and together towards your spine while keeping your chest open and lifted. Hold this position for a few seconds before releasing and repeating for several repetitions. As you get stronger, you can add resistance by holding light weights or resistance bands in each hand while performing the exercise.
It is important to note that scapular protraction, the opposite movement of scapular retraction, involves moving the scapulae away from the spine. This can make it difficult to move your shoulder joints normally and can lead to poor posture and chronic pain.
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Muscle terminology
Retraction is the movement of a bone backward without changing the angle. For example, shoulder retraction involves moving the scapula bone backward. Inversion is turning the sole of the foot inward, and eversion is turning the sole of the foot outward. Dorsiflexion is bringing the foot upward toward the shin, and plantar flexion is depressing the foot.
Abduction and adduction refer to side-to-side movements, such as moving the arm laterally when doing jumping jacks. Abduction is moving away from the body's midline, and adduction is moving toward the midline. The gluteus medius, gluteus minimus, tensor fasciae latae, and sartorius are muscles that abduct the hip, while the pectineus, adductor longus, adductor brevis, adductor magnus, and gracilis adduct the hip.
The triceps brachii and anconeus are muscles that extend the elbow, while the biceps brachii, brachialis, and brachioradialis flex the elbow.
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Muscle function terminology
Retraction is the action of moving a bone backward without changing the angle. For example, shoulder retraction involves moving the scapula bone backward. Inversion is turning the sole of the foot inward, while eversion is turning the sole of the foot outward. Dorsiflexion is bringing the foot upward toward the shin, and plantar flexion is depressing the foot.
Abduction and adduction refer to side-to-side movements. Abduction is moving away from the body's midline, while adduction is moving toward the midline. The gluteus medius, gluteus minimus, tensor fasciae latae, and sartorius are muscles that abduct the hip. The pectineus, adductor longus, adductor brevis, adductor magnus, and gracilis adduct the hip.
Understanding muscle function terminology allows us to quickly comprehend the various roles that different muscles play in each movement. This knowledge is essential for professionals in various fields, such as sports sciences and physiotherapy, as it enables them to effectively study and communicate about human anatomy, movement, and health.
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Joint movements
The triceps brachii and anconeus are muscles that extend the elbow, while the biceps brachii, brachialis, and brachioradialis flex the elbow. Abduction and adduction refer to side-to-side movements, such as moving the arm laterally when doing jumping jacks. Abduction is moving away from the body's midline, while adduction is moving toward the body's midline.
Inversion and eversion refer to the turning of the sole of the foot inward and outward, respectively. Dorsiflexion and plantar flexion refer to bringing the foot upward toward the shin and depressing the foot, respectively. These movements are essential for walking on the heels or tiptoes.
Back exercises such as rows, pull-downs, or chin-ups require controlled movement through all positions, while deadlifts and squats require stable retraction and depression. Understanding the terminology of muscle function allows us to comprehend the various roles that different muscles play in each movement.
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Back exercises
Retraction is the movement of a bone backward without changing the angle. For example, shoulder retraction involves moving the scapula bone backward. Back exercises that require controlled movement through all positions include rows, pull-downs, and chin-ups. Deadlifts and squats require stable retraction and depression.
- Bent-over rows
- Pull-ups
- Back extensions
- Resistance band pull-apart
- Deadlifts
- Squats
- T-Bar Row
- Seated Row
- Single-Arm Smith Machine Row
- Lat Pull-Down
- Single-Arm Dumbbell Row
- Dumbbell Pull-Over
- Chest-Supported Row
To perform a back extension, lie facedown on an exercise ball with your abdomen on the centre of the ball. Press the balls of your feet into the floor behind you to stay balanced. You can position your feet against a wall for added support. Extend your arms overhead, in line with your ears.
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Frequently asked questions
Muscle retraction is moving a bone backward without changing the angle. An example of this is shoulder retraction, which is moving the scapula bone backwards.
The triceps brachii and anconeus are muscles that extend the elbow. The biceps brachii, brachialis, and brachioradialis flex the elbow.
Deadlifts and squats require stable retraction and depression. Back exercises such as rows, pull downs, or chin-ups require controlled movement through all positions.
