This exercise focuses on activating the muscles that stabilise and control the shoulder blades, particularly the middle trapezius and rhomboids. It is commonly prescribed to improve posture, support shoulder function, and reduce strain through the neck and upper back. By working in a prone W position, you encourage controlled scapula retraction while minimising compensation from larger, overactive muscles.
- Lie face down on a firm surface such as a mat or bed, with your arms bent in a W position
- Gently draw your shoulder blades back and slightly down, as if you are trying to tuck them into your back pocket
- Maintain a relaxed neck and keep your forehead supported
- Pause briefly at the top while holding the shoulder blade squeeze
- Slowly lower your arms back to the starting position with control
- Complete repetitions as prescribed by your physiotherapist