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

Why it helps

The muscles that hold your shoulders back switch off from hours of sitting hunched. This wakes them back up — that's what makes standing tall feel automatic instead of a constant correction.

How to do it

Rear three-quarter view of the BraveREP athlete in the relaxed start of a scapular squeeze. — Relax

Rear three-quarter view of the BraveREP athlete drawing the shoulder blades back and down. — Squeeze

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.

Muscles worked

Primary

Middle trapezius
Rhomboids

Secondary

Lower trapezius

Stabilizers

Erector spinae
Transverse abdominis

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.

BRAVEREP does not replace advice from a doctor or physiotherapist. Stop if you feel pain and check with a professional.