Scapular Squeeze Shoulder Exercise

In a sitting position with the elbows by the side the athlete squeezes the shoulder blades together, holding for 5-10 seconds. This strengthens the rhomboids and middle trapezius.


  • To strengthen the muscles which stabilize the scapula or shoulder blades during the early phase of a rehabilitation program although can also be continued into the mid stages.


  • The athlete squeezes the shoulder blades or scapulae together while ensuring the elbows are kept down at the sides.
  • Hold for 5 - 10 seconds and relax, repeat 5 - 10 times.

Muscles worked:

Progressions of this exercise include: