The Scapular Retraction exercise is designed to strengthen the muscles between your shoulder blades, leading to improved posture and decreasing the stress on your neck, shoulders and thoracic spine.
Get into a comfortable standing position with your feet hip width apart. You should be standing in good alignment with your shoulders stacked on top of your hips. Imagine that a string is pulling you upward, lengthening your spine.
You may also perform this exercise seated on a chair.
Squeeze your shoulder blades together. Hold this position for 5 seconds. You can pretend that you are trying to squeeze a pencil between your shoulder blades. Make sure the movement is coming from your shoulder blade muscles.