This exercise helps with shoulder stability and strength as well as reduce tension in the neck and shoulders.
Watch the video below to see how to properly perform shoulder blade squeezes and setting, then follow along at home.
Instructions
Part 1 – Shoulder blade squeezes
- Start sitting or standing upright with the shoulders relaxed and arms resting at your sides.
- To engage the muscles around the shoulder blades, slowly pull the scapulae (shoulder blades) back and down. Imagine you are pinching a pencil between them or, imagine the pointy tip at the bottom of the shoulder blade is squeezing towards your back pockets.
- Hold for a moment, relax and repeat. Your clinician will advise how long to hold each ‘squeeze’ as well as how many sets and repetitions to do.
Part 2 – Scapula setting
Scapula setting is often the precursor to the squeezing exercise. Additionally, your clinician may advise you to find this neutral position before carrying out other shoulder exercises. Similarly to the scapular squeezes, draw the shoulder blades back and down towards the back pockets.
Common Mistakes and Top Tips
- Make sure not to shrug your shoulders.
- Squeeze with the muscles around the shoulder blades in the mid-back, try not to forcefully pull the shoulders back as this may lead to arching of the back and overuse of the arms.
