Arom
Shoulder protraction and retraction mobility
Improve shoulder-blade control forward and back.
Complete
Why it is used in rehab
Scapular mobility underpins healthy shoulder mechanics.
Targets
Starting position
Stand or sit tall with a neutral spine.
Step-by-step
- Push both shoulders forward (protraction).
- Pull them back, squeezing the shoulder blades together and tucking the chin slightly.
Movement mechanics: Scapular glide around the rib cage.
📖 Rehab Science instructions paraphrased from the book’s exercise description
Coaching notes
Common mistakes
- Shrugging up instead of moving forward/back
Easier variation
- One side at a time
Advanced variation
- Add a light band
ℹ Additional explanation
Where it appears in Rehab Science
| Protocol | Phase | Group | Prescription | |
|---|---|---|---|---|
| Shoulder Pain | 2 | Mobility Exercises | Do 3 sets of 10–15 reps · Active range of motion (AROM)—move as far as you can with no more than mild pain · Pause at end range for 2–3 seconds | 380 |
Source: Rehab Science · Ch 16 · PDF p. 380show sources ▾
Page numbers are those of the uploaded PDF edition. "Find original" opens a PubMed search for the cited study.