Scapular Retraction (Squeezes)

Shoulder · Neck · Also called scapular retraction, scap squeezes, scap squeeze, shoulder blade squeezes, scapular setting, scap sets

Setup

Sit or stand tall with your arms relaxed at your sides.

Squeeze your shoulder blades together and slightly down, as if pinching a pencil between them. Hold, then relax.

Don't shrug — the squeeze pulls the shoulder blades back and down, not up.