BANDED APLEY’S SCRATCH PROTRACTION

The banded apley’s scratch protraction exercise is an exercise that targets your scapular protractors. Start by anchoring a band to a solid object behind you and loop it around your upper arm. Place the back of your hand on the small of your low back and step forwards to add band tension. While maintaining hand contact with your band, protract the scapula by rolling the shoulders forwards as far as tolerable. Do so while limiting the amount of bending you do through the thoracic spine. Allow the band to slowly pull your arm and shoulder backwards to complete a repetition.

Muscles involved:

• serratus anterior

• pectoralis minor

• pectoralis major

Related conditions:

• long thoracic nerve palsy

• shoulder impingement

• dynamic shoulder instability

• glenohumeral joint labral tear

• rotator cuff tendinitis / rotator cuff tendonopathy

Exercise videos