Scapular stretch etc

Scapular stretch is an excellent exercise to release tension around the shoulder blades and improve flexibility in the shoulders and upper back. This stretch is ideal for preventing stiffness and pain in the shoulders, especially after long periods of poor posture or sedentary work.

Correct execution and technique

How to perform the scapular stretch correctly:

  1. Stand upright or sit with your back straight and your arms relaxed.
  2. Bring your arms in front of your body and interlace your fingers, palms facing away from you.
  3. Press your hands forward , as if trying to push something away, and let your shoulders pull forward and your back round slightly.
  4. Hold the stretch for 20-30 seconds while breathing deeply and calmly.

Common mistakes

Here are some mistakes to avoid during the scapular stretch to ensure optimal effect:

  • Overstretching: Do not push your shoulders too far forward, it should be a gentle and comfortable stretch.
  • Tense shoulders: Avoid tense neck or shoulders during the stretch. Make sure your whole body is relaxed.
  • For fast execution: Take your time and move slowly into the stretch to get the most benefit.

Modifications and variants

Try these variations to adapt the scapular stretch to your flexibility and needs:

  • Seated variation: If you have problems with your balance, you can perform the stretch sitting on a chair for better stability.
  • Using a strap: If you have limited flexibility, you can use a strap or a towel between your hands to make the stretch easier.

Video demonstration

Here is a helpful video demonstrating the scapular stretch:

Number of repetitions and sets

Hold the stretch for 20-30 seconds , and repeat 2-3 times. This can be done daily to improve flexibility in the shoulders and prevent tension.

Breathing technique

Use deep and calm breathing throughout the stretch to promote relaxation:

  • Breathe in deeply before starting the stretch.
  • Exhale as you push your shoulders forward and feel the stretch in your upper back and shoulders.
  • Maintain even and calm breathing for maximum effect.
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