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ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Scapular Setting

BeginnerStrengthTier T0

Learn to control your shoulder blades by gently pulling them down and back. The foundation of all upper back exercises.

Targets: Thoracic Spine
Muscles: Rhomboids, Middle Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

12

Reps / Time

30 sec

Rest

3-5 second holds

Tempo

Step-by-Step Guide

Set up

  • Sit or stand with good posture
  • Arms relaxed at your sides
  • Look straight ahead
  • Relax your neck and shoulders first

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Think of your shoulder blades moving back toward your spine

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Then gently pull them down (away from ears)

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Don't squeeze too hard

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Hold for 3-5 seconds

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Relax completely

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Repeat

Breathing

  • Breathe naturally
  • Don't hold breath during hold

Form Cues

  • Down and back
  • No shrugging
  • Light squeeze only
  • Keep breathing

Common Mistakes to Avoid

  • Shrugging up instead of down
  • Squeezing too hard
  • Holding breath
  • Moving whole body

Safety Information

Very safe exercise. The most basic upper back control drill.

Progressions

Hold longer or do in more challenging positions

Wall AngelsBeginner

Regressions

Focus on just one motion at a time (back OR down)

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.