Wall Scapular Retraction Exercises

Dr. Jason V. Queiros Chiropractor Norwalk, CT

Jason Queiros, DC received his Bachelor's degree from Gettysburg College in Pennsylvania and attended Palmer College of Chiropractic in Florida where he received his D.C. As a passionate, patient-oriented chiropractor, Dr. Queiros believes in a holistic approach to health, healing and lifestyle. He stays abreast of findings... more

The Purpose  

Wall scapular retractions help to promote good posture and decrease back pain. Gradually, when they're mastered, it will increase your range of motion and your ability to recruit back muscles while exercising. Being able to recruit these muscles to work properly is essential in maintaining proper posture.

How do you do them?

Place your hands against a wall at shoulder height and keep your arms straight. Slowly, start to bring your shoulder blades back without raising your traps or shoulder muscles. Then try to touch your shoulder blades together as if you are squeezing an object between them. Go as far back as comfortably possible, while leaning your chest towards the wall, then slowly return back to the start position.

Common Errors: 

Be careful. One of the most common errors is bending the arms or shrugging the shoulders (engaging the middle or upper traps).

About Jason Queiros, DC

Jason Queiros, DC received his Bachelor's degree from Gettysburg College in Pennsylvania and attended Palmer College of Chiropractic in Florida where he received his D.C. As a passionate, patient-oriented chiropractor, Dr. Queiros believes in a holistic approach to health, healing and lifestyle. He stays abreast of findings affecting chiropractic, nutrition, physical rehabilitation and other wellness therapies by attending continuing education courses and seminars, as well as reading and researching extensively. Dr. Q's specialized training in Cox flexion-distraction technique, Graston myofacial release and other modalities and chiropractic adjusting techniques allows him to provide the most thorough and innovative treatment to his patients. Before relocating to the Norwalk location, he had been practicing in Stamford for over 7 years and most recently named one of Fairfield County's top chiropractors by CTNow readers' poll.  

Originally from Wilton, he now resides in Fairfield with his wife Brianna, daughters Gwyneth & Amelia, and son Wesley. He enjoys spending time with his family, cooking, and living an active & healthy lifestyle. In his free time he plays sports, exercises,  and enjoys the outdoors. Dr. Q is a member of the American Chiropractic Association as well as the Connecticut Chiropractic Association. He is a Certified Exercise Strength & Conditioning Specialist, certified in Graston technique, and is certified as a Chiropractic Sports Medicine Specialist (C.C.S.M.S.). He has also been quoted in Redbook Magazine, Men's Fitness and Forbes online; in articles regarding proper work ergonomics, posture, and corrective exercise.