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Prone Retraction

Prone Retraction is an active mobility drill designed to activate scapular movement. Like all mobility drills, it is a range of motion exercise that moves from passive flexibility and enables the body to move itself.

  • Type Of Exercise: Mobility
  • Muscles: Shoulders, Trapezius
  • Difficulty: Intermediate
  • Equipment: Body Only

Prone Retraction

  1. Lay flat on your stomach (prone) with your arms out in a letter T shape.
  2. Check that you have a 90-degree angle at each armpit.
  3. With straight elbows, lift your hands and arms straight up as high as possible while fully retracting your shoulder blades.
  4. Keep your hands in line with your shoulders and pause briefly before lowering.
  5. Repeat for reps, ensuring that you are pinching your shoulder blades together as much as possible during each.
  • Exercise: Vertical Chicken
  • Type of Exercise: Mobility
  • Muscles: Shoulders
  • Difficulty: Intermediate
  • Equipment: Resistance Band