Gentle chest lifts with scapula squeezes are a simple postural exercise that helps improve upper back muscle activation, shoulder blade control and chest mobility. This exercise primarily targets the muscles between the shoulder blades, including the middle and lower trapezius and rhomboids, while encouraging an upright posture by gently opening the chest. It is commonly prescribed to improve posture, reduce upper back and neck tension, and promote better shoulder positioning.
- Sit or stand in a comfortable upright position with your shoulders relaxed and your arms resting by your sides.
- Gently lengthen through the top of your head to maintain a tall posture.
- Slowly lift your chest upwards without arching your lower back or flaring your ribs.
- At the same time, gently draw your shoulder blades back and slightly down as though you are softly squeezing them together.
- Keep your shoulders relaxed and away from your ears throughout the movement.
- Pause briefly while maintaining normal breathing.
- Slowly relax your chest and allow your shoulder blades to return to the starting position in a controlled manner.
- Complete repetitions as prescribed by your physiotherapist.