Upper back · Shoulders

Scap pack hold

Activation · Seated or standing

How to do it

Draw the shoulder blades slightly together and down, as if packing them into the back pockets. Hold without shrugging. Release.

Dose

5 reps · 5s hold

What you should feel

Your shoulder blades set down and back

Common mistake

Shrugging up or over-pinching the shoulder blades.

Make it easier

Shorten the hold to three seconds.

Avoid this movement if

You feel sharp pain at the shoulder joint.

Why DeskBreak uses it

A longer hold builds a little endurance in the upper back, the area that tires first at a desk.

Stop this movement if it causes sharp or worsening pain, numbness, weakness or dizziness.