Exercise 2 of 12

Bilateral External Rotation with Scapular Retraction

Category

Exercise

Body part

Mid Back

Rehab level

Beginner

Equipment

No equipment

Muscles

• teres major
• teres minor
• shoulders
• upper arms
• trapezius middle
• trapezius lower
• rhomboids major
• rhomboids minor

Purpose

Increase neck strength and muscular endurance.

Benefit

Improved stability, functional strength and injury prevention.

Starting position

Begin standing in good posture. Shoulders should be back and head up. Bend elbows to 90 degrees and keep elbows near sides.

Movement

While maintaining good posture, draw shoulders back, squeezing shoulder blades together. A stretch may be felt in the chest and front of shoulder. Do not allow shoulders to raise upward. Hold for 5–10 seconds. Repeat for prescribed sets and repetitions.

If you experience an exacerbation or have a change in medical condition, promptly seek appropriate medical advice.

Prescription