SHOULDER BLADE SQUEEZE BEHIND BACK
Strengthen and stretch the shoulder blades and posterior shoulder muscles through retraction movements.
How to Perform
- Stand in shoulder-high water with feet shoulder-width apart and 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 the squeeze for 20-30 seconds, feeling the engagement in your upper back.
- Relax and return to starting position. Complete prescribed repetitions.
Key Execution Cues
Remember: Move slowly and deliberately. Feel the shoulder blades coming together. Maintain neutral spine.
Safety & Precautions
Important: Avoid if acute shoulder or upper back injury. Do not force beyond comfortable range.
Additional Safety Notes: Never force the movement. Stop if you experience pain. Keep movements smooth and controlled.
Exercise Modifications
Make it Harder (Progressions)
Increase hold time to 45 seconds. Increase range of arm elevation.
Make it Easier (Regressions)
Reduce hold time to 10 seconds. Decrease arm elevation height.