Overview

Scapular Squeeze (肩胛骨夹紧) is a beginner-level Strengthening exercise targeting the Upper Back, Shoulders. Perform 15 repetitions.

How to Perform

1. Sit or stand with arms relaxed at your sides.
2. Squeeze your shoulder blades together and down, as if holding a pencil between them.
3. Hold for 5 seconds, then release.
4. Repeat 12-15 times.
5. This strengthens the mid-back postural muscles (rhomboids and mid-trapezius) that counteract rounded shoulders.

中文说明

坐或站立，双臂自然放松下垂。肩胛骨向中间并向下夹紧，仿佛夹住一支铅笔。保持5秒后放松。重复12-15次。强化抵抗圆肩的中背姿势肌肉。

Target Muscles

• Upper Back
• Shoulders

Benefits

• Improves upper back mobility
• Improves shoulder mobility
• Builds muscular endurance for spinal support
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Always listen to your body and stop if you experience sharp pain
• Consult a healthcare provider if you have recent injuries or surgeries

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Wang XQ, et al. A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One. 2012;7(12):e52082. doi:10.1371/journal.pone.0052082
2. Chang WD, et al. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015;27(3):619-622. doi:10.1589/jpts.27.619