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Back · Mobility

Scapular Depression in Sitting or Standing Position

Seated or standing scapular depression, 3 sets, 10 repetitions

Illustration of the Scapular Depression in Sitting or Standing Position exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Sit or stand with relaxed shoulders. Slowly lower your shoulder blades down the back without significant movement of the arms. Maintain the final position with shoulders lowered, neck elongated, and chest open.

Tips: Keep your back straight and avoid shrugging your shoulders during the movement. Focus on the sensation of scapular depression.

Progression: Gradually increase the number of repetitions up to 15 per set as the exercise becomes easier.

At a glance

Goal
Mobility
Level
Beginner
Equipment
None
Starting position
Seated or standing, shoulders relaxed
Clinical goal
Improve thoracic mobility and shoulder positioning
Also known as
scapular depression, scapular mobilization, shoulder downward movement

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.