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Exercise handout — move better, feel better.
Scapular Retraction (Squeeze Shoulder Blades)
Pull shoulder blades back and down to strengthen muscles that support good neck posture. Foundation exercise for neck health.
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
10
Reps / Time
30 sec
Rest
Hold 3-5 seconds
Tempo
Step-by-Step Guide
Set up
- Sit or stand with good posture
- Arms relaxed at sides
- Shoulders starting in neutral position
No image for this step. Follow the written instruction.
Step 1 of 5
Gently pull your shoulder blades back and down
No image for this step. Follow the written instruction.
Step 2 of 5
Imagine putting them into your back pockets
No image for this step. Follow the written instruction.
Step 3 of 5
Hold for 3-5 seconds
No image for this step. Follow the written instruction.
Step 4 of 5
Feel muscles between shoulder blades working
No image for this step. Follow the written instruction.
Step 5 of 5
Relax and repeat
Breathing
- Exhale as you squeeze
- Breathe during hold
Form Cues
- Down and back
- No shrugging
- Keep neck relaxed
- Chest stays open
Common Mistakes to Avoid
- Shrugging up instead of down
- Arching lower back
- Tensing neck
- Not holding long enough
Safety Information
Very safe exercise. Stop if it causes shoulder pain.
Progressions
Add band resistance. Increase hold time.
Regressions
Shorter holds. Smaller movement.
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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.