Squeeze those shoulder blades down and back! 🚣‍♀️ By engaging the muscles around the shoulder blades, such as the rhomboids and middle trap muscles, shoulder blade squeezes help to strengthen these muscles, promoting better alignment of the shoulders and upper back. This can also alleviate tension and discomfort caused by poor posture and tightness in the muscles between the shoulder blades. Want to improve your posture & manage your chronic pain? Interested in a fully custom exercise program a

VERTICAL ROW ON A MACHINE TECHNIQUE Starting position: • Sit on the machine bench, placing your feet under the pads. • Grasp the handle with a grip wider than shoulder-width apart. • Lean your torso back slightly (15-20 degrees). • Squeeze your shoulder blades together and push your chest forward. ✅ Execution: • Pull the handle toward your chest, squeezing your shoulder blades together. Keep your elbows straight down. • At the bottom, squeeze your shoulder blades for 1-2 seconds. • Slowly return