Sitting Scapular Adduction

Sitting Scapular Adduction is a highly effective exercise that primarily targets the muscles in the upper back region known as the rhomboids. This exercise can be done either at home or in the gym and requires minimal equipment. The main goal of this exercise is to strengthen and stabilize the scapulae, which are the flat, triangular bones located on the upper back. To perform Sitting Scapular Adduction, the individual needs to sit in an upright position with their feet flat on the ground and their knees bent at a 90-degree angle. It is important to maintain good posture throughout the exercise, with the shoulders relaxed and the chest lifted. The exercise typically involves holding a resistance band or pulling straps firmly with both hands, positioning the hands in front of the body at shoulder level. By squeezing the shoulder blades together while maintaining a controlled movement, the individual engages the rhomboid muscles, which are responsible for scapular adduction. This movement helps improve posture and alleviates potential muscle imbalances caused by many everyday activities like sitting for long periods or working at a desk. Regularly incorporating Sitting Scapular Adduction into your workout routine can yield a range of benefits. Strengthening the rhomboid muscles promotes better posture, reduces the risk of shoulder injuries, and enhances overall upper body strength. Additionally, improved scapular stability can enhance performance in other exercises, such as rows, pull-ups, and bench presses. For maximum results, aim to perform this exercise 2-3 times a week as part of a well-rounded training program. Remember to listen to your body, start with lighter resistance, and gradually progress as you build strength.

Instructions

• Sit upright on a sturdy chair or bench.
• Keep your feet flat on the floor.
• Extend your arms straight in front of you at shoulder level.
• While keeping your arms extended, squeeze your shoulder blades together as if you are trying to hold a pencil between them.
• Hold the squeeze for a few seconds, then release.
• Repeat this movement for the desired number of repetitions.
• Remember to maintain proper posture throughout the exercise.
• If you feel any pain or discomfort, stop the exercise immediately.

Tips & Tricks

• Focus on engaging the muscles between your shoulder blades.
• Maintain an upright posture throughout the exercise.
• Keep your shoulders relaxed and down, away from your ears.
• Squeeze your shoulder blades together as if trying to hold a pencil between them.
• Avoid shrugging or lifting your shoulders while performing the movement.
• Control the movement and avoid using momentum.
• Breathe evenly and avoid holding your breath.
• Start with light resistance and gradually increase as you become comfortable with the exercise.
• Don't forget to warm up before performing the exercise to prevent injury.
• If you feel any pain or discomfort, stop immediately and consult with a professional.