Upper back pain is one of the biggest complaints wheelchair users have. Hours spent seated, pushing, and leaning can lead to rounded shoulders, neck strain, and ongoing discomfort. The good news? Scapular Retraction Drill This easy routine can solve some of the posture issues you have, take pain down, and increase your day-to-day range of motion—all without any complicated tools.
Why You’re in Pain: Upper Back Pressure for Wheelchair Users
Sitting can cause posture muscles to atrophy and pull your shoulders toward the front of your body. Over time, this can cause muscle imbalances and overuse.
Common Causes
- Slouched sitting posture
- Weak upper back muscles
- Poor wheelchair seat support
- Repetitive pushing motions
- Inadequate stretching or movement breaks
What is scapular retraction?
In this exercise, you are guiding the shoulder blades back by using the postural muscles very gently. It also works your upper back, improves alignment, and loosens you up.
Key Benefits
- Improves seated posture
- Reduces neck and shoulder pain
- Strengthens upper back muscles
- Enhances breathing and chest expansion
- Helps prevent long-term spinal issues
How to Do It Right: A Step-by-Step Guide
This is something you can do in a wheeled chair, or, my preference, a stable chair.
Basic Technique
Sit upright with feet supported.
- Body Your body should be relaxed, shoulders down and chin level.
- Gently pull shoulder blades together.
- Hold for 5–10 seconds.
- Lift and slowly lower; do 10 reps.
Tips for Better Results
- Avoid shrugging shoulders upward.
- Keep movements slow and controlled.
- Breathe normally during each hold.
- Do 2–3 sets per day.
Adding Resistance for Progress
You can go harder as you warm up.
Options
- Wrap resistance bands around an anchor point.
- Try light hand weights.
- Add posture reminder straps.
- Seek advice from a physiotherapist about what to do.
Everyday Habits for Better Posture
Exercises work best when combined with healthy sitting habits.
Helpful Adjustments
- Lumbar cushions or posture supports may also be helpful.
- The height of the backrest on the wheelchair is adjusted.
- Take stretch breaks every hour.
- Strengthen core muscles.
- Maintain proper armrest height.
When to Be Careful
As with all exercises, if you have had recent surgery, have moderate-to-severe pain in a joint or the spine, or have a known spinal issue, consult your medical professional. Start light; stop if it causes more pain.
Conclusion
The scapular retraction exercise can be a quick and easy way to improve posture for people that spend time in wheelchairs, as well as relieve upper back strain. With regular practice, along with sufficient seating and movement when you feel the need to move, you can reduce pain, feel more comfortable, and experience improved medical equipment provision throughout the day.
