SHOULDER BLADE SQUEEZE AT 45 DEGREES
Stretch the neck and shoulder through diagonal flexion and shoulder blade positioning movements.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart and spine neutral.
- Place your right hand on your right shoulder blade.
- Reach your left hand up to the top of your head and gently pull your head down at a 45-degree angle away from your right shoulder.
- Hold for 20-30 seconds, feeling the stretch in the neck and shoulder region.
- Switch hand positions and repeat, pulling away from the left shoulder. Complete prescribed repetitions bilaterally.
Key Execution Cues
Remember: Move slowly and gently. Feel the stretch down the neck and into the shoulder. Avoid sudden movements.
Safety & Precautions
Important: Avoid if acute neck or shoulder injury. Do not force beyond comfortable range.
Additional Safety Notes: Never force the stretch. Stop if you experience pain. Keep movements controlled.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 45 seconds. Increase gentle pulling pressure.
Make it Easier (Regressions)
Reduce hold time to 10 seconds. Decrease pulling intensity.