SHOULDER BLADE SQUEEZE
Strengthen and stretch the back muscles by squeezing shoulder blades together.
How to Perform
- Stand in shoulder-high water with arms at sides.
- Reach both arms behind your back and lace your fingers together.
- Squeeze your shoulder blades together as you slowly raise and straighten your arms.
- Hold for 20-30 seconds, feeling the contraction in your back.
- Relax and return to starting position.
- Repeat prescribed number of times.
Key Execution Cues
Remember: Squeeze blades together firmly. Raise arms slowly and smoothly. Keep chest open.
Safety & Precautions
Important: Avoid if back pain. Do not hyperextend shoulders.
Additional Safety Notes: Do not hyperextend shoulders. Maintain controlled movement throughout. Breathe continuously.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time. Add arm circles with hands clasped.
Make it Easier (Regressions)
Decrease hold time. Reduce squeeze intensity.