Scapular Squeeze
Basic activation drill for scapular retractors. A foundational corrective for rounded shoulders.
shoulder exercises Rhomboids, middle trapeziusExecution
- 1Seated or standing with arms at your sides
- 2Pull the shoulder blades back and down
- 3Hold 5-10 seconds, release slowly
- 43 sets x 12-15 reps
Cues
- Imagine holding a pencil between the shoulder blades
- Keep shoulders down, no shrugging
Common Errors
- Shoulder elevation (upper trap dominance)
- Compensatory lumbar extension
Progressions
- 1Seated -> Standing -> Add band resistance -> Holds
Related Patterns
rounded shouldersscapular dyskinesisupper crossed syndromerotator cuff weakness
