Woman holds shoulder in pain before trying scapular squeeze exercises

Don’t Underestimate The Power Of The Scapular Squeeze

Find out all the ways a good Scapula Squeeze could eradicate your shoulder discomfort

Shoulders are notorious for getting stiff—which gets in the way of how easy it is to move. Something as simple as reaching forward becomes difficult, and potentially painful. With exercises focusing on the scapular area of your back and shoulders you can change all that. One of the best ways to get relief while adding strength is the very simple scapular exercise.

What Is Your Scapula?

The scapula is a fancier name for your shoulder blade, and the muscles that make up the area are responsible for a lot of your arm movements. When those muscles start to stiffen up due to age, injury, or lack of use, your range of motion can be limited. Not to mention the effect a tight or weak scapula can have on your posture.

Benefits Of Doing Scapular Squeezes

When you’re reaching forward and it seems harder each day, a scapular squeeze could be the trick to giving you back your comfort. Even if you aren’t feeling any limitations or discomfort, a stronger scapula can improve your posture by strengthening the muscles. There are plenty more benefits to Scapular Squeeze exercises:

Reduced Shoulder Pain 

You may experience shoulder discomfort due to age-related issues. Scapular squeeze exercises can alleviate such pain by strengthening the muscles around the shoulder blades, enhancing stability, and reducing the risk of impingement. If you’re feeling pain in your feet, you may find relief–by tapping or clicking here.

Enhanced Upper Body Strength 

Strengthening the upper back muscles through scapular squeeze exercises can improve your ability to perform daily activities independently, such as lifting and reaching. Find great exercises to strengthen your lower body–by tapping or clicking here.

Increased Range of Motion 

Age-related stiffness can limit your mobility. Scapular squeeze exercises promote shoulder blade movement, which improves range of motion and flexibility in the upper back and shoulders.

Fall Prevention 

Maintaining balance and stability is crucial to prevent falls. Scapular squeeze exercises help strengthen the muscles involved in posture and balance, reducing the risk of falls and related injuries.

Gentle Scapular Squeeze Exercises To Try Now

The best part of scapular squeeze exercises is how simple they are. In fact, for the most part, you can stay seated in a chair or sturdy bench to do all these exercises. Make sure you don’t overexert yourself and pay attention to your body as you perform these scapula focused exercises.

1. Chin Tuck

  • Sit straight in your chair with arms on your legs
  • Lean forward bring your chin to your neck & roll your shoulders forward
  • Lean back, raising your head, look upward, while bringing your shoulders back & squeeze your shoulder blades together
  • Repeat for 30 seconds

2. Open Palm Squeeze

  • Sit straight in your chair, & raise your arms to be bent 90 degrees at your elbows
  • Keep your hands open & palms upward
  • Swivel your arms widen the space between your hands while keeping your elbows at your side
  • Squeeze your shoulder blades together as you bring your arms apart
  • Swivel your arms back, & repeat for 30 seconds

3. Hold & Squeeze

  • Stand straight with your hands clasped behind you
  • Squeeze your shoulder blades together while gently & slowly bringing your hands up behind you
  • Hold for 10 seconds & release
  • Repeat for 30 seconds total

4. Shoulder Blade Contractions

  • Stand up straight with elbows at your side & palms up toward the ceiling
  • Rotate your shoulders & bring your elbows behind you
  • Squeeze your shoulder blades together
  • Hold for 10 seconds & return to the start position
  • Repeat for 5 reps

Your scapula is one of the largest parts of your shoulder—so large it can even affect your back. That’s why a good Scapula Squeeze can be the key to keeping loose and maintaining or improving your range of motion. It’s a simple move, but sometimes that’s all you need to improve your comfort.

To keep making improvements to your shoulders & range of motion be sure to check out the popular “Improve Your Forward Reach” class!