Posture & ChestBeginner
Scapular squeezes
Wakes up the mid-back muscles that hold your shoulders back.
- Primary muscles
- Mid-back, rhomboids
- Suggested target
- 3 sets × 12 reps
- Difficulty
- Beginner
How to do it
- 1Sit or stand tall with your arms relaxed at your sides.
- 2Draw your shoulder blades back and down, as if pinching them together.
- 3Hold the squeeze for 2–3 seconds without shrugging.
- 4Release slowly and repeat.
Beginner notes
Imagine holding a pencil between your shoulder blades; keep your neck relaxed.
Common mistakes
- Shrugging shoulders toward the ears.
- Holding your breath.
- Arching the back.
Progression
Progress to a resistance-band pull-apart once the movement feels natural.
Safety
Keep it gentle and controlled; this is a posture drill, not a maximal effort.