Sitting Scapular Adduction
Seated on a chair, draw the shoulder blades back together and lift the chest, then let them go; a posture drill with no load.
How to do it
Setup
Seated upright near the front of a chair, feet flat, hands resting beside the hips.
Steps
- Draw the shoulder blades back and together.
- Lift the chest and let the gaze rise a little.
- Release slowly to a relaxed, upright sit.
Common mistakes
Shrugging instead of squeezing: the shoulders stay down. Throwing the head back: the chest lifts, the neck follows only a little. Arching the lower back hard: the movement lives between the blades.
Breathing
Exhale squeezing the blades, inhale releasing.
