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The scapula, or shoulder blade, is the bone that sits above the rib cage in the upper back. Scapular retraction is the backward movement of the scapula, where it moves towards the spine. This movement is produced by the upper, middle, and lower trapezius, rhomboids, and latissimus dorsi. These exercises are important for strengthening the upper back and warming up the muscles before upper-body training.
| Characteristics | Values |
|---|---|
| Definition | Scapular retraction describes the backward movement of the scapula (shoulder blade) about the thoracic wall (scapulothoracic joint). |
| Other Names | Shoulder retraction, scapular adduction |
| Opposite Motion | Scapular protraction |
| Primary Muscles Involved | Upper trapezius, middle and lower trapezius, rhomboid major and minor, subclavius, pectoralis minor |
| Secondary Muscles Involved | Rhomboids, latissimus dorsi |
| Benefits | Enhances upper back muscles, improves posture, aids in mind-muscle connection, warms up muscles for upper body training |
| Exercise Types | Resistance band exercises, pull-up bar exercises |
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What You'll Learn
Shoulder retraction
To perform a shoulder retraction, start by standing or sitting tall with your arms at your sides. Then, pull your shoulder blades together towards your spine while keeping your chest open and lifted. It is important to keep your shoulders relaxed and down during this exercise and to avoid rounding your upper back or overextending your neck. Hold this position for a few seconds before releasing, and repeat for several repetitions. As you become more comfortable with the exercise, you can increase the difficulty by holding light weights or resistance bands in each hand.
In addition to their physical benefits, scapular retractions can also aid in connecting the mind and muscles. When performed as a warm-up, these exercises can help prepare the upper back and shoulder muscles for more rigorous activities. Overall, incorporating shoulder retraction exercises into a fitness routine can provide numerous benefits for both the mind and body.
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Upper trapezius
The upper trapezius is one of three sections of the trapezius muscle, which is a large, superficial back muscle that spans a large width of the upper back. The upper trapezius connects to the skull and neck, extending the head at the neck.
The upper trapezius is frequently involved in neck injuries and is considered during assessments for cervicogenic headaches due to its clear pain referral pattern to the head. Common causes of trapezius muscle pain include overuse, injuries, and nerve damage. Upper trapezius pain can manifest as upper back pain, muscle spasms or cramps, and pain between the shoulder blades. Other symptoms of issues with the upper trapezius include limited mobility, decreased range of motion, muscle weakness, neck and shoulder stiffness, and swelling, bruising, or tenderness in the shoulders, neck, or back.
The upper trapezius works in conjunction with several muscles to produce coordinated movements, primarily involving the scapula. For example, the upper trapezius works with the supraspinatus to initiate the first 15 degrees of shoulder abduction, providing the necessary lift for arm elevation. It also works with the levator scapulae to lift and rotate the shoulder.
The trapezius muscle as a whole is involved in many motions, including turning the head to either side, maintaining and adjusting posture, twisting the torso, shrugging the shoulders, and pulling the shoulders back.
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Middle and lower trapezius
The middle and lower trapezius muscles are part of the upper back and are involved in scapular elevation and retraction. The middle trapezius inserts onto the inner portion of the acromion process and along the spine of the scapulae, while the lower trapezius converges and inserts onto the lower portion of the scapular spine.
Pain in the middle trapezius is often caused by holding the arms up and forward, such as when driving or placing objects on a shelf. The lower trapezius is affected by sitting and reaching down, resting the chin on one hand, or resting elbows on a low surface. Sitting for long periods with rounded and hunched shoulders can also aggravate the pain in both muscles.
To test the middle trapezius, sit with your hands in your lap and your head upright. An assistant should place one hand along the inside of the painful-side shoulder blade and the other hand on the front side of the same shoulder. Attempt to bring your shoulder blades together while the assistant resists.
To test the lower trapezius, bend forward at the waist with your hands hanging down and try to bring your shoulder blades together and downward while the assistant resists.
In a case study, a patient with lateral epicondylalgia demonstrated weakness in her middle and lower trapezius muscles. Following a 10-week strengthening programme, the patient's grip strength improved, and she was able to perform daily activities without pain.
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Rhomboid major and minor
The rhomboid muscles are a group of deep intrinsic shoulder muscles that form the shoulder girdle. The rhomboid major and minor are two functionally similar muscles that lie deep to the trapezius to form parallel bands that pass inferolaterally from the vertebrae to the medial border of the scapula. The scapula, commonly referred to as the shoulder blade, is the bone that sits above the rib cage in the upper back.
The rhomboid minor is a cylindrical muscle that originates at the ligamentum nuchae and C7 and T1 vertebra. It inserts at the scapula's medial border near the base of the spine of the scapula. The rhomboid minor is thicker and lies superior to the rhomboid major. In certain individuals, a thin muscle called rhomboid occipitalis can extend between the rhomboid minor and the occipital bone.
The rhomboid major is a quadrangular or broad, quadrilateral muscle located inferior to the rhomboid minor. It is thin and flat and originates from the spinous processes of the second to fifth thoracic vertebrae (T2-T5). The origin of the rhomboid muscles is from the spinous processes of the T2-T5 vertebra and inserts on the medial border of the scapula, just inferior to the rhomboid minor.
The rhomboid muscles retract, elevate and rotate the scapula. They also protract the medial border of the scapula, keeping it in position at the posterior thoracic wall. Strengthening these muscles can help relieve pain and improve upper body posture.
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Back pain relief
The back muscles are skeletal muscles that are part of the musculoskeletal system. They support the body, help maintain posture, and enable movement and breathing. Given the back muscles' extensive role, it is not surprising that they are some of the most commonly injured muscles, with lower back pain being very common.
Lower back pain often results from a strain or injury to the muscles or tendons in the back. It can also be caused by arthritis, structural problems, disk injuries, or poor core strength. Certain occupations and hobbies, such as heavy lifting or frequent bending, can increase the risk of back injuries and pain. Additionally, mental health conditions, such as depression, have been linked to back pain.
To relieve back pain, it is recommended to rest the affected area and avoid intense physical activities. Applying heat or ice packs can provide relief, and over-the-counter medications like NSAIDs or acetaminophen can help reduce pain and swelling. Hands-on treatments, such as osteopathic manipulation, chiropractic adjustments, and massage therapy, can also be effective in relaxing tight muscles and reducing pain.
In some cases, lower back pain may be related to tight hip flexors, specifically a deep muscle called the psoas. This muscle connects the spine to the legs and plays a crucial role in stabilising the lower back and maintaining balance during movements like sitting, standing, walking, and bending. Sitting for prolonged periods can shorten and weaken the psoas, pulling on the spine and causing pain. To address this, physical therapy, including exercises such as foam rolling, seated leg lifts, standing marches, and squats, can help strengthen the hip flexors and surrounding muscles.
It is important to note that back pain can sometimes be a sign of a more serious underlying condition. If the pain persists or is accompanied by other symptoms, it is advisable to consult a healthcare provider for a thorough evaluation and personalised treatment plan.
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Frequently asked questions
Scapular retraction describes the backward movement of the scapula (shoulder blade) about the thoracic wall (scapulothoracic joint).
The primary movers are the trapezius (upper, middle, and lower trapezius), rhomboid major and minor muscles. The subclavius and pectoralis minor control this motion by decelerating the upper limb.
Scapular retraction exercises strengthen the upper back and warm up the muscles, preparing them for upper body training. They also improve posture, which can help with back and shoulder pain.
One such exercise involves using a resistance band or pull-up bar to pull the shoulder blades together toward the spine without moving the shoulders upward toward the ears.
The opposite of scapular retraction is scapular protraction or scapular abduction, where the scapulae move laterally away from the spine.
