Retraction

expert

novice

POSITIONING/ PHASE ONE

expert

novice

• shoulders should be relaxed
• elbows should be bent (flexed) at sides

PULL PHASE

expert

novice

• pull shoulders back (retraction), while squeezing your scapula (shoulder blades) together
• do not shrug shoulders up (elevation)
• keep elbows bent (flexed) at sides

RELEASE PHASE

expert

novice

• release back to original position (protraction)
• keep elbows flexed at sides
• do not shrug (elevate) shoulders

CUES: DO NOT SHRUG SHOULDERS! KEEP ELBOWS BENT! KEEP ELBOWS AT SIDE.

DRILLS/ HOME EXERCISE

This is a good home exercise to strengthen the muscles used for retraction.  The muscles used for shoulder retraction are trapezius upper, middle, and lower fibers, and rhomboids.

GENERAL TERMINOLOGY

1.       Extension- straightening movement that results in an increase in the angle in a joint by moving bones apart.

2.       Flexion- movement of bones toward each other at a joint by decreasing the angle.

3.       Concentric- a contraction in which there is a shortening of the muscle.

4.     Adductor magnus- muscle towards inner theigh that is used for adduction, external rotation, and extension of the hip.

5.     Semitendinosus- one of the muscles in the back of the inner theigh that is used foed flexion and internal rotation of the knee, extension and internal rotation of the hip, and posterior pelvic rotation.

6.     Semimembranosus- A deep muscle in back, inner theigh that is used for flexion and internal rotation of the knee, extension and internal rotation of the hip, and posterior pelvic rotation.

7.     Biceps femoris- A muscle in back side of the theigh that is used for flexion and external rotation of the knee, extension and external rotation of the hip, and posterior pelvic rotation.

8.     Gluteus maximus- A muscle in the back of the upper theigh that is used for extension, external rotation, and abduction of the hip and posterior pelvic rotation.

9.     Gluteus medius- A muscle in back of the upper theigh that is used for abudction, flexion, internal rotation, extension, and external rotation of the hip and lateral pelvic rotation.

10.  Gluteus minimus-  A deep muscle in back of the upper theigh that is used for abduction and flexion of the hip and lateral pelvic rotation.

11.  Tensor fasciae latae- A muscle on the side of the theigh that is used for abduction and flexion of the hip and anterior pelvic rotation.

12.  Pectineus- A muscle in front of sidetheigh that is used for flexion, adduction, and external rotation of the hip.

13.  Rectus femoris- A muscle in the front of the middle theigh that is used for flexion of the hip, extension of the knee, and anterior pelvic rotation.

14.  Sartorius-  A muscle in the front of the middle theigh  that runs towards the inner theigh and is used for flexion and abduction of the hip, flexion and internal rotation of the knee, and anterior pelvic rotation.

15.  Adduction- movement toward the midline of the body.

16.  Abduction- movement away from the midline of the body.

17.  Isometic-  a contraction that results in no change in the length of the muscle.

18.  Adductor brevis- A deep muscle in front of middle theigh that runs towards inner theigh that is used for adduction, external rotation, and flexion of the hip.

19.  Adductor longus- A muscle in front of the inner theigh that is used for adduction and flexion of the hip.

20.  Gracilis- A thin muscle that runs down the inner theigh that is used for adduction, internal rotation, and flexion of the hip, and weak flexion and weak internal rotation of the knee.

21.  Elevation-Upward movement of the shoulder.

22.  Pectoralis major- A muscle in the front of the chest that is used for internal rotation, horizontal adduction, flexion, abduction, adduction, and extension of the shoulder.

23.  Deltoid- A muscle on top of the shoulder that runs a little towards the side that is used for abduction, flexion, horizontal adduction, internal rotation, extension, horizontal abduction, and external rotation of the shoulder.

24.  External rotation- A rotational movement around the longitudinal axis of a bone away from the midline of the body.

25.  Internal rotation- A rotational movement around the longitudinal axis of a bone toward the midline of the body.

26.  Infraspinatus- Muscle on the back of the scapula bone that is used for external rotation, horizontal abduction, and extension of the shoulder.

27.  Teres minor- A small muscle that is to the side of the infraspinatus muscle that is used for external rotation, horizontal abduction, and extension of the shoulder.

28.  Subscapularis-  A muscle in front of the scapula bone that is used for internal rotation, adduction, and extension of the shoulder.

29.  Latissimus dorsi- A muscle in the upper to lower back that is used for adduction, extension, internal rotation, and horizontal abduction of the shoulder.

30.  Teres major- A muscle below the the teres minor that is used for extension, internal rotation, and adduction of the shoulder.