Prone Scapular Retraction

Upper Back, TrapsBodyweight

Upper-back exercise that improves shoulder blade control, builds upright posture, and engages deep back muscles.

How to do it

1Lie face down with legs extended and arms down by your sides.

2Rest your forehead on the floor with your neck long and aligned with your spine.

3Gently squeeze your shoulder blades together and lift your shoulders slightly off the floor.

4Smoothly lower your shoulder blades and shoulders back down to the start.

Common mistakes

Craning your head back, causing unnecessary neck strain.

Pushing your stomach into the floor and arching your lower back instead of working the upper back.

Shrugging your shoulders up toward your ears.

Breathing

Exhale as you squeeze your shoulder blades, and inhale as you lower back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.