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Exercise handout — move better, feel better.
Scapular Squeeze
Simply squeeze your shoulder blades together. Basic exercise for posture and upper back.
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
Home Options
- small household item
Dosage
2
Sets
5 sec
Reps / Time
20 sec
Rest
5 second holds
Tempo
Step-by-Step Guide
Set up
- Sit or stand with good posture
- Arms relaxed at your sides
- Look straight ahead
No image for this step. Follow the written instruction.
Step 1 of 5
Pull your shoulder blades together behind you
No image for this step. Follow the written instruction.
Step 2 of 5
Imagine squeezing a pencil between them
No image for this step. Follow the written instruction.
Step 3 of 5
Hold the squeeze for 5 seconds
No image for this step. Follow the written instruction.
Step 4 of 5
Relax completely
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat
Breathing
- Breathe normally while holding
- Don't hold your breath
Form Cues
- Don't shrug shoulders up
- Keep neck relaxed
- Feel muscles between shoulder blades
- Breathe normally while holding
Common Mistakes to Avoid
- Shrugging shoulders
- Arching low back
- Holding breath
- Not holding long enough
Safety Information
Very safe. Can do many times throughout the day.
Progressions
Hold longer or add a band
Regressions
Hold for shorter time if needed
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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.