Shoulder Retraction Exercises for Better Posture

In this video, I will show you how to do some postural muscle exercises that will strengthen your spine and shoulders. This will allow you to sit and stand with a straighter posture as well as relieve the tension that can build up between your shoulder blades.

To begin, you want to start in a neutral position.

1) Shrug your shoulders backwards so that it feels like you could hold a pencil between your shoulder blades.

2) Push your shoulder blades down onto the rib cage (while still retracting them backwards)

3) Hold this isometric contraction for at least 10 – 15 seconds.

Note: When doing this stretch, DO NOT shrug your shoulders upwards. Many people will try and pull their shoulders up in order to get the stretch but this just builds more tension in the trapezius. You want to do the exact opposite by pushing them down and back. That will allow the stretch to target the muscle exactly as it needs to so you can get the relief that you’re looking for.



About the Author

Dr. Jay Warren has been a prenatal and pediatric chiropractor for 17 years. He is also the Wellness Care Coordinator at the CAP Wellness Center in San Diego, CA where 90% of his practice is pregnant or postpartum women and babies under one year old. Dr. Jay is a proud member of the ICPA and APPPAH (the Association or Pre and Perinatal Psychology and Health) and the host of the podcast “Healthy Births, Happy Babies” in iTunes. His online program, “Connecting with Baby” guides pregnant women through processes to strengthen maternal bonding for a happier pregnancy, gentler birth and easier post-partum experience. Dr. Jay is also the proud father of his 3 year old son, Niko who keeps him very busy (and happy) outside of the office.