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 just one of many types of joint movements, which include abduction and adduction (side-to-side movements), inversion and eversion (turning the sole of the foot inward and outward), and dorsiflexion and plantar flexion (bringing the foot upward toward the shin and depressing the foot). Understanding muscle function terminology allows us to quickly understand the various roles different muscles play in each movement. For example, the triceps brachii and anconeus are muscles that extend the elbow, while the biceps brachii, brachialis, and brachioradialis flex the elbow.
| 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. Shoulder retraction, or scapular retraction, involves pulling the scapulae (shoulder blades) towards each other, i.e. in the direction of the spine, without the shoulders shrugging upwards. This is the opposite of scapular protraction, which is the movement of the scapulae away from the spine.
Scapular retraction is an important workout routine that can help stabilise the scapulae and enhance overall body posture. It can also help to warm up the muscles in preparation for upper body training.
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 take your time to perfect each move correctly when performing scapular blade retraction exercises. Common mistakes include rounding your upper back or overextending your neck.
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Inversion and eversion
Retraction is the movement of a bone backward without changing the angle. For example, shoulder retraction involves moving the scapula bone backward.
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.
Understanding the terminology of muscle function is important for studying human anatomy and physiology, as well as for various health sciences and sports sciences.
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Dorsiflexion and plantar flexion
Retraction is the movement of a bone backward without changing the angle. For example, shoulder retraction involves moving the scapula bone backward.
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Abduction and adduction
Retraction is the movement of a bone backward without changing the angle. For example, shoulder retraction involves moving the scapula bone backward.
The biceps brachii, brachialis, and brachioradialis flex the elbow, while the triceps brachii and anconeus are muscles that extend the elbow.
Back exercises such as rows, pull-downs, or chin-ups require controlled movement through all positions, depending on the exercise. Deadlifts and squats also require stable retraction and depression.
Dorsiflexion and plantar flexion refer to bringing your foot upward toward your shin and depressing your foot, respectively.
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Deadlifts and squats
When performing a deadlift, the barbell is pulled from the floor to a standing position. This requires the retraction of the scapula bone backwards to maintain a straight back and avoid injury.
Similarly, squats require the retraction of the scapula to maintain a straight back and avoid injury. During a squat, the barbell is placed on the back of the shoulders and the hips are lowered until the thighs are parallel to the floor.
It is important to note that back exercises such as rows, pull downs, or chin-ups also require controlled movement through all positions. This includes the retraction of the scapula.
Many people are unaware of the importance of scapula movement and it can often be stuck in one position. This can lead to chronic pains in the shoulder, back, neck, and other areas of the body. Therefore, it is important to focus on the retraction of the scapula during exercises such as deadlifts and squats to ensure proper form and avoid injury.
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Frequently asked questions
Retraction is the movement of a bone backward without changing the angle.
Shoulder retraction is the movement of the scapula bone backward.
Deadlifts and squats require stable retraction and depression.
The triceps brachii and anconeus are muscles that extend the elbow.
