Scapular Strengthening

Prone Shoulder Blade Squeezes
Set up: Lie face down on a mat or comfortable surface with your forehead resting lightly down and your arms resting relaxed at your sides.
Move: Squeeze your shoulder blades together down toward your spine, holding briefly at the top before relaxing back to the starting position.
Form Check: Focus the movement strictly between your shoulder blades—do not shrug your shoulders up toward your ears 
Target: Perform 10–12 controlled reps, holding each squeeze for 2–3 seconds, for 2–3 sets.
T's
Set up: Lie face down with your forehead resting on the floor and your arms extended straight out to your sides at shoulder height, forming a "T" shape.
Move: Squeeze your shoulder blades together to lift both arms up toward the ceiling while keeping your elbows straight. Pause briefly at the top, then slowly lower your arms back to the ground.
Form Check: Keep your forehead grounded so your neck stays relaxed and neutral. Lift using the muscles between your shoulder blades—don't shrug your shoulders up toward your ears or arch your lower back.
Target: Perform 10–12 controlled reps, holding each lift for 1–2 seconds, for 2–3 sets.
W's
Set up: Lie face down with your forehead resting on the floor. Position your upper arms out at a 45-degree angle from your body and bend your elbows so your arms form a "W" shape against the ground.
Move: Squeeze your shoulder blades together to lift your elbows, hands, and forearms slightly off the floor in a single unit. Pause at the top, then slowly lower your arms back down.
Form Check: Keep your neck relaxed. Lift using the muscles between your shoulder blades—don't shrug your shoulders up toward your ears or arch your lower back.
Target: Perform 10–12 smooth reps, holding each lift for 1–2 seconds, for 2–3 sets.
Banded External Rotation
Set up: Stand tall with your shoulders down and back. Hold a resistance band with both hands, keeping your elbows bent to 90 degrees and a rolled-up towel tucked snug between your elbows and your ribs on each side.
Move: Squeeze your shoulder blades down and back as you pull the band apart, rotating your forearms outward while keeping your elbows pinned against the towels. Hold briefly, then slowly return to the starting position.
Form Check: Keep your hips and chest facing straight ahead—don't let your lower back arch or trunk twist. Keep constant inward pressure on the towel rolls so your elbows don't flare out away from your body.
Target: Perform 10–12 slow, controlled reps for 2–3 sets.
Bilateral Rows
Set up: Stand tall facing the band, holding both ends of the resistance band with your palms facing up and arms extended straight out in front of you.
Move: Squeeze your shoulder blades together as you pull your elbows straight back past your sides, bending your arms to draw the band toward your ribs. Pause briefly at the back, then slowly extend your arms to return to the starting position.
Form Check: Keep your shoulders down away from your ears, avoiding any shrugging as you squeeze back.
Target: Perform 10–12 controlled reps for 2–3 sets.
Single Arm Row
Set up: Place one knee and your same-side hand firmly on a stable chair or bench, keeping back flat and parallel to the floor. Put your other foot planted on the ground for support. Hold a dumbbell in your outer hand, letting your arm hang straight down.
Move: Squeeze your shoulder blade back as you pull the dumbbell straight up toward your ribs, drawing your elbow back along your side. Pause briefly at the top, then slowly lower the dumbbell back down under control.
Form Check: Keep your torso steady without twisting your hips or chest open as you lift.
Target: Perform 10–12 controlled reps per arm for 2–3 sets.
Standing Punches
Set up: Stand tall wrapping the band around the back of your shoulder blades, holding both ends of the resistance band with each hand.  
Move: Keeping your arms straight, "punch" both arms forward against the resistance band, pushing through your shoulders so your shoulder blades glide apart across your upper back. Pause briefly, then slowly pull your shoulders back to the starting position.
Target: Perform 10–12 smooth, controlled reps for 2–3 sets.
Quadruped Protraction/Retraction
Set up: Start on all fours with your hands directly under your shoulders, knees under your hips, and your spine in a flat, neutral position.
Move: Press down through your hands to gently arch your upper back, pushing your shoulder blades wide apart. Pause briefly at the top, then slowly let your chest sink toward the floor as you draw your shoulder blades together. Continuously move back and forth between these two positions.
Target: Perform 10–12 slow, controlled reps (protraction to retraction) for 2–3 sets.
Forearm Plank with Protraction
Set up: Start on all fours with your hands directly under your shoulders, in a forearm plank position. Keep your body in a straight line from your head to your heels.
Move: Press firmly down through your forearms to push your upper back toward the ceiling, gliding your shoulder blades wide apart. Hold this position briefly, then slowly let your chest sink slightly toward the floor as you draw your shoulder blades back together. Repeat this movement back and forth.
Target: Perform 8–10 controlled reps for 2–3 sets.
Shoulder Flexion
Set up: Stand tall with your feet hip-width apart. Loop a light resistance band around your wrists, bend your elbows to 90 degrees in front of your body, and face your palms toward each other. Press outward against the band until your hands are shoulder-width apart to create constant tension.
Move: Maintaining that outward pressure on the band and keeping your elbows bent at 90 degrees, raise your arms upward until your hands are overhead. Pause briefly at the top, then slowly lower back down to shoulder height under control.
Form Check: Keep your core engaged and your back completely straight—don't lean back or arch your lower back as your arms go overhead. Keep outward pressure on the band the entire time so it never goes slack, and keep your shoulders pressed down away from your ears.
Target: Perform 8–10 smooth, controlled reps for 2–3 sets.