Neck
Scapular Squeezes
Squeeze the shoulder blades together to support the neck and upper back.
- Scapular strength
- Posture
Standard dose
- Sets
- 2–3
- Reps / hold
- 12
Watch on YouTubeHow to do it
Follow the steps in order. Move in a comfortable range unless your provider said otherwise.
- Sit or stand tall with arms relaxed at your sides.
- Draw the shoulder blades back and slightly down as if pinching a pencil between them.
- Hold briefly without shrugging toward the ears.
- Relax and repeat.