Standing Scapular Retraction


The standing scapular retraction or scap squeeze 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.

Set up

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.


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.
  • Keep your lower abdominal muscles engaged, and avoid arching your low back or puffing your chest out as you perform the movement.
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