Welcome to Envision Physiotherapy's activity tracker. We can help make sure you are doing the optimal rehab activities for your injury.

You can add your activities to your online activity tracker and print, track and manage your rehab experience.

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Activity: Scapular setting: retraction



A gentle activation exercise for the scapular retractors / horizontal stabilizers (rhomboids, mid-traps)


  • start standing upright, keeping the spine in a neutral position, shoulders relaxed
  • gently pull the shoulder blades towards the spine, keeping the spine position neutral
  • DO NOT arch your back or poke your head forward during the exercise
  • repeat as instructed

Tags: retraction, shoulder retractors, rhomboids, middle trapezius, traps, stabilization, scapular setting, MFT, squeeze