Standing Scapular Pinch

Follow the step-by-step instructions for this shoulder exercise.

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  1. Stand up straight. Raise each arm up to the side, bent at 90-degree angles with palms forward. This can also be performed with your hands at your side with your palms facing your thigh or forward.
  2. Squeeze your shoulders back, making sure you do not shrug your shoulders at the same time, pushing your shoulder blades toward each other. Hold for 5 seconds, or as instructed.
  3. Relax. Repeat 5 times, or as instructed.
Exercise showing man's back with arms bent at elbows, pinching shoulder blades together.

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