Scapula Elevation Depression Exercise Guide
Exercise Profile
- Target
- Trapezius
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Trapezius
- Secondary Muscles
- Serratus Anterior, Rhomboids
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Shoulder Elevation and Depression
Visualised Target Muscle Groups
Front
Back
How to: Scapula Elevation Depression
- Stand or sit upright with your arms relaxed at your sides.
- Slowly elevate your shoulders towards your ears.
- Hold this position for a few seconds, then depress your shoulders back down.
- Repeat for the desired number of repetitions.
Common Mistakes
- Hunching the shoulders instead of keeping them down.
- Overextending the back while trying to elevate the scapulae.
- Rushing through the movement.
Modifications
- Perform the stretch with hands on a wall for added support.
- If sitting, ensure your back is straight and supported.
Tips
- Keep your shoulders relaxed.
- Focus on controlled movements to avoid straining.
- Maintain a neutral spine during the exercise.
Scapula Elevation Depression Alternatives
Tags
stretching
back
trapezius
mobility
shoulders
beginner
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