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.

Please consult our disclaimer before using this site.

Current Activity Set

View Set

Activity: Scapular stability: rows



A basic resisted exercise for the scapular retractors (primarily rhoboids, some trapezius).


  • start standing or seated, spine in a neutral position, hands grasping the resistance apparatus (elastic band/tubing, cable machine, weight machine)
  • shoulder blades should be in a relaxed position, neither elevated towards the ears or overly depressed
  • steadily pull back, feeling the shoulder blades move posteriorly (again neither up nor down)
  • the pull should be felt in the scapular retractors, between the shoulder blades
  • NOTE: common mistakes are over-using the latissmus dorsi (from pulling the elbows down and inwards), the elbow flexors (from pulling the hands upwards, or the upper trapezius (from elevating the shoulder blades)

Tags: rows, rowing, row, scapular retractors, retraction, pulling, pull, shoulder blade, scapula