Sitting Scapular Adduction (VERSION 2)

Sitting Scapular Adduction (VERSION 2) is an excellent exercise that targets the muscles in your upper back and shoulders, specifically the rhomboids and middle trapezius. This exercise is specifically designed to help improve your posture by strengthening these muscles, which are often neglected in our day-to-day activities. To perform this exercise, you will need a sturdy chair or bench and a set of dumbbells. Sit on the edge of the chair with your feet flat on the floor and your knees at a 90-degree angle. Hold a dumbbell in each hand with an overhand grip, palms facing down. Start by retracting your shoulder blades, and then slowly squeeze your shoulder blades together, bringing the dumbbells towards each other behind your back. Focus on keeping your elbows slightly bent and your core engaged throughout the movement. Hold the contraction for a second or two, and then slowly release the tension as you bring your arms back to the starting position, maintaining control and resisting gravity. It's important to perform this exercise with proper form to avoid straining your neck or upper back. Keep your chest lifted, shoulders down and back, and avoid any jerking or swinging motions. Additionally, remember to maintain a steady breathing pattern throughout the exercise and adjust the weight of the dumbbells to suit your fitness level. Incorporating Sitting Scapular Adduction (VERSION 2) into your routine on a regular basis can help you develop a stronger and more stable upper back, ultimately contributing to improved posture and overall upper-body strength.

Instructions

• Sit tall on a chair or bench with your feet flat on the ground and your knees bent at a 90-degree angle.
• Place your hands on your thighs, palms facing downward.
• Keep your back straight and maintain a relaxed posture.
• Slowly squeeze your shoulder blades together, focusing on pulling them downward towards your spine.
• Hold the contraction for a few seconds while keeping your neck and shoulders relaxed.
• Release the squeeze and return to the starting position.
• Repeat for the recommended number of repetitions.

Tips & Tricks

• Maintain proper posture throughout the exercise.
• Engage your shoulder blades by squeezing them together.
• Focus on the muscles in your upper back while performing the movement.
• Breathe deeply and exhale as you squeeze your shoulder blades together.
• Start with a light weight and gradually increase the resistance as you progress.
• Ensure your movements are slow and controlled to maximize muscle activation.
• Avoid using momentum or excessive swinging during the exercise.
• Incorporate this exercise into your upper body strength training routine for balanced muscle development.
• Listen to your body and modify the exercise as needed to avoid discomfort or pain.
• Consult with a qualified fitness professional or physical therapist for personalized guidance and recommendations.