Bulletproof Your Shoulders: Why Scapular Squeezes Are Your New Best Friend

Do you regularly feel sore and stiff after a long day of being in the same position? Upper back and neck, or shoulder, tension is something many people struggle with, especially after a day at work and commuting. 

Good news! There are effective ways to counteract this, including movement and targeted exercises. One of the best targeted exercises that effectively relieves sore, tight shoulders is the scapular squeeze. 

The scapular squeeze exercise, sometimes called "shoulder blade squeezes," strengthens the rhomboids and trapezius muscles, and to a lesser degree, spine-stabilizing muscles and the posterior deltoids.

Benefits of scapular squeezes

Improved Posture- Do you want to look 5 pounds lighter? Scap squeezes help you sit up straight and stand tall!. 

Easier lift and carry- Strong scapular muscles stabilize your shoulders when lifting or carrying objects, reducing injury risk.

Stronger push and pull ability - open a heavy door, push a cart full of groceries, pull a toboggan loaded with children and dogs up a hill. Strong scapular muscles provide a stable base for these movements.

Better overhead activity- shoulder strength makes it easier to reach up to grab items from a high shelf, paint the ceiling, or install a high chandelier.

Reduce pain and discomfort- weak scapular stabilizers contribute to neck, shoulder, and upper back pain. Strong rhomboids and traps alleviate and prevent discomfort in these areas.

Breathe- posture affects respiratory function. Being in an upright, comfortable posture allows your highly efficient lungs to fully expand and take in more oxygen and expel more carbon dioxide, providing relaxation and pain relief.

Eradicate teck neck-  correct rounded, hunched shoulders with scapular squeezes. When done regularly, the result is healthy posture and decreased tension in the upper back and neck.

How to do scapular squeezes

Start with your elbows bent at 90 degrees and resting at in front of you.

Move your elbows and shoulders backward while squeezing your shoulder blades together. 

Squeeze hard like you are trying to squeeze a pencil between your shoulder blades.

Keep your shoulders down and avoid shrugging them up towards your ears; keep your neck relaxed.

Hold the contraction for 5 to 10 seconds, then release. 

To make scapular squeezes easier:  

Limit how far you move your shoulders and elbows. 

To make scapular squeezes harder: 

Hold a resistance band between your hands. As you squeeze your shoulder blades together, stretch the band by moving your hands slightly apart. 

You can also hold weights, such as dumbbells, in your hands while doing this movement.  

Scapular Squeeze