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 × 5 s

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.

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