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Scapular Retractions (Shoulder Blade Squeezes)
Muscle Group:
Upper Back
Type:
Dynamic
Difficulty:
Beginner
Equipment:
None
Rhomboids, Middle Trapezius
Description
Sit or stand tall. Squeeze your shoulder blades together, as if trying to pinch a pencil between them. Hold briefly, then release.
Progression
Increase hold time, increase repetitions
Feel sensation
Activation of the muscles between the shoulder blades.
Common mistakes
Shrugging the shoulders, not isolating the movement
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