Shoulder isometric exercises12/7/2023 ![]() ![]() Scapular retraction involves moving the scapula bones backward and inward, like you are trying to squeeze an object between them. Hold this position for at least five seconds, then relax and return your arms to your sides. To strengthen these muscles isometrically, stand upright with your arms hanging at your sides, turn your palms to face outward and move your shoulders forward and inward, like you're trying to pinch them together in front of your chest. ![]() The pectoralis minor and serratus anterior muscles contract to pull the outer edges of the scapula bones in your upper back forward - called scapular protraction.
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