Shoulder blade squeeze
Also called scapular retraction, seated row without weight
- Works
- Upper back · trapezius and rhomboids
- Middle of the back and spine · thoracic spine and its muscles
- Needs
- No equipment
Setup
Sit tall with your arms by your sides and elbows bent at 90 degrees.
Steps
- Squeeze your shoulder blades together and a little down.
- Hold for three seconds.
- Relax slowly.
Breathing
Breathe out as you move. Breathe in as you come back.
Where you feel it
Between your shoulder blades.
Common mistakes
- Shrugging up instead of back.
- Pushing the chest out and arching the lower back.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.