neck focus
Scapular Squeeze
Counteracts forward-head posture.
Key cue: Slide your shoulder blades back and down, as if into your back pockets.
Area
neck
Level
beginner
Volume
12 reps
Goal
pain relief
How to do it
- 1Sit or stand tall with your arms relaxed by your sides and your chin level.
- 2Slide your shoulder blades gently back and down, as if tucking them into your back pockets.
- 3Hold for 5 seconds while breathing normally, feeling the muscles between your shoulder blades.
- 4Release slowly. Repeat 12 times.
Easier and harder versions
- Easier
- Squeeze gently for 2 seconds at a time, sitting back in a supportive chair.
- Harder
- Hold a resistance band in both hands and pull it apart as you squeeze, or hold each squeeze for 10 seconds.
Helps with
Commonly used for:
Rounded-shoulder postureMid-back fatigue at a deskEarly shoulder rehab
Part of these condition plans
Where it fits in the step-by-step plans on our condition pages.
Benefits
- Opens the chest
- Reduces shoulder slouch
- Eases upper-back pain
Muscles worked
Activation. Wakes up your rhomboids, middle trapezius and rear delts.
RhomboidsMiddle trapeziusRear delts
Form tips
- Keep your shoulders away from your ears: think of lengthening your neck.
- Don't push your chest out or arch your back. The movement is small.
Common mistakes
- Shrugging your shoulders up as you squeeze.
- Arching your lower back to push your chest out.
When to avoid or modify
- Shoulder pain as you squeeze: do a smaller squeeze, or stop
- Recent shoulder surgery, unless your surgeon has cleared it
- Pins and needles or numbness in an arm or hand: stop and speak to your GP or physiotherapist
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder