Protraction is when the shoulder blades move apart from one another.Retraction is when the shoulder blades move towards one another. The scapula (or shoulder blade) can move in six different directions. Each of these six movements is accomplished by the activation of different muscles. Protraction and retraction are 2 of the movements of the scapular and they are important for ensuring shoulder stability, reducing ‘winging of the scapula’ and supporting a healthy posture.
What is ‘winging’ of the scapula? Scapular Winging is where the medial boarder of the scapula begins to stick out. It is an indication of weakness in the stabilising muscles of the shoulder. This can be problematic in the yoga setting as we do a lot of weight-baring poses for the arms and shoulders. It can also impact our posture too and, over time, lead to injury. We can improve both scapular retraction and protraction by repeatedly practicing exercises that engage the muscles activated during these movements. This will improve shoulder stability, posture and the overall health of the shoulder joint.