Shoulders elevate instead of retract
Upper traps dominate; mid-traps and rhomboids never fire.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Prone Scapular Squeeze
Coaching cues
- Lie prone; arms at sides; squeeze the shoulder blades together
- No arm movement — pure scapular retraction and depression
- Hold 3–5 seconds; release fully between reps
- Foundational scapular control drill for all pulling movements
Common faults 2
Head lifts during the squeeze
Neck extensors strain; the squeeze effort recruits the wrong muscles.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗