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Exercise handout — move better, feel better.
Trap Squeeze (Prone)
Squeeze shoulder blades together while lying face down. Simple mid-back activation with neck in neutral.
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
- towel
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
Hold 3-5 seconds
Tempo
Step-by-Step Guide
Set up
- Lie face down on mat
- Forehead resting on folded towel
- Arms relaxed at sides, palms up or down
No image for this step. Follow the written instruction.
Step 1 of 5
Keeping forehead on towel, squeeze shoulder blades together
No image for this step. Follow the written instruction.
Step 2 of 5
Feel muscles between shoulder blades contract
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
Relax completely
No image for this step. Follow the written instruction.
Step 5 of 5
Repeat for prescribed reps
Breathing
- Exhale on squeeze
- Inhale on relax
Form Cues
- No head lifting
- Pure squeeze
- Feel between blades
- Stay relaxed elsewhere
Common Mistakes to Avoid
- Lifting head
- Arching back
- Shrugging
- Not squeezing enough
Safety Information
Keep neck neutral. Very safe exercise.
Progressions
Longer holds. Add arm position (T or Y).
Regressions
Shorter holds.
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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.