Scapular Retraction with Boston Celtics Strength Coach Bryan Doo

Scapular retraction is essentially the action of pulling back/squeezing your shoulder blades. So many people lack the ability to actively use their upper/mid back musculature due to limited range of motion caused by long-term static positions (i.e. sitting at a desk all day at work). Taking a few minutes several times throughout the day to practice retracting the shoulder blades has worked wonders with some of my clients.

Additionally, practicing this aforementioned retraction from a straight-arm hang position with various training modalities such as the TRX suspension system (see video above) is a great way to begin to neurologically "activate" the muscles in the mid back that assist in horizontal rowing (i.e. rhomboids and mid trapezius).