Shoulder blade squeeze with weights. For this reason, it Jun 4, 2025 · Scapular Retraction is the movement of the shoulder blade where it moves towards the mid line of the bod y. Sep 8, 2022 · You want to squeeze the tops of your shoulder blades together, and then rotate them so the outer edge (by the side of your body) turns upward. Stand with your legs parallel, slightly wider than hip width apart. It is one of the most mobile joints in your body and this is partly why it is susceptible to injury. Move your arms back, squeezing your shoulder blades together. Repeat this sequence 10-15 times, once a day. . The scapular squeeze (aka shoulder squeeze exercise or shoulder blade exercise) is a simple movement that involves squeezing your shoulder blades together to work your shoulder joint and the muscles that surround it. She prefers to use them in a morning mobility flow, but they are just as effective as a lunchtime reset—perfect if you’re working from home to wake up dormant muscles. com Squeeze your shoulder blades back and together and hold 5 seconds. Slowly release the shoulder blades back to their relaxed positions. Shoulder Squeeze Exercise To start, sit in a chair with your feet flat on the floor. Squeeze your shoulder blades together and slowly lifting your arms and chest off the ground, keeping your neck straight (figure 4). shoulders back. Jun 5, 2025 · Learn how to do scapular squeezes to help with upper back and shoulder strength, plus modifications to make this exercise easier or harder. 1 day ago · The shoulder is your most mobile joint, so it needs active stability from the rotator cuff and the scapular (shoulder blade) muscles to keep the ball-and-socket centered during movement. Start with no weights; once the exercise becomes easier to do, you may add 1-2 lbs to each hand. The Shoulder Blade Squeeze trains you to anchor the shoulder blades for safe body mechanics. Hold for 10 seconds. It is important to strengthen Scapular Retraction to help improve posture, promote scapular stability strength and build resilience of the upper back. Pull your shoulder blades downward as if putting them in your back pocket and hold for 5 seconds. Feb 26, 2025 · There are three moves to try: Shoulder blade squeeze Reverse flye Bird dog Baxter recommends incorporating these three bodyweight exercises into your daily routine. Hold for 2 seconds at the top of the movement and then slowly return to the starting position. Repeat 5 times Aug 24, 2019 · Stand with good posture. Return to starting position. abs tight. Apr 6, 2022 · Shoulder Blade Squeeze Brace your shoulders with the Shoulder Blade Squeeze. See full list on shoulder-pain-explained. The shoulder joint is highly mobile and needs to be stabilized to reduce the risk of injury. and n ck. Keep your ears, shoulders, and hips aligned. Relax. The shoulder joint connects your upper arm to your torso. Scapular Retraction (Shoulder Blade Squeezes) shrugging shoulders. This guide provides a practical, science-backed routine you can do at home with a band and light weights. Shift your weight slightly forward so you don't round your back. Raise your arms to shoulder height, elbows bent and palms forward. Slowly squeeze the shoulder blades together and hold for 3 seconds.