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Shoulder Blade Set
Demonstration video: Shoulder blade exercise - MAIC whiplash injury recovery (Motor Accident Insurance Commission (Queensland Government)). Follow the steps on this page if the video differs.
In our programs
- Neck and Whiplash, Phase 1 NK-1 #4
- Neck and Whiplash, Phase 2 NK-2 #4
The dose and steps can differ by program.
Neck and Whiplash, Phase 1: Shoulder Set NK-1 #4
Works on your posture so your neck can rest
Photos
Why it helps
After a crash, your shoulders pull forward and up, which makes your neck work harder. This move slides your shoulder blades back down so your neck gets a rest.
How to do it
- Sit or stand tall. Put your back against a wall if you can.
- Without shrugging, slide your shoulder blades down and a little back, like tucking them into your back pockets.
- Keep your neck long. Do not push your chin forward.
- Hold for 5 seconds. Use a light effort, about 2 or 3 out of 10.
- Let go. Rest 3 seconds. Do this 10 times.
Too hard? Try this
Lie face-down on the floor. Arms at your sides. Gently lift your shoulder blades a tiny bit. Do not lift your head. Hold 3 seconds.
Too easy? Try this
Sit tall, arms out straight at shoulder height. Hold each rep for 10 seconds.
Common mistakes
- Shoulders go up toward your ears.
- You arch your lower back.
- You squeeze too hard.
You should feel
- Shoulder blades settle down and back.
- Your neck feels longer and less tight.
You should not feel
- Burning between your shoulder blades.
- Pinching at the top of your shoulders.
Stop right away if
- Sharp shooting pain down your arm.
- Numb or tingly hand or fingers.
- Sudden weak grip.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Neck and Whiplash, Phase 2: Shoulder Set (Standing) NK-2 #4
Build posture staying power
Photos
Why it helps
Last phase you set your shoulder blades sitting down. This phase you do it standing up, which builds staying power for everyday life: standing at work, waiting in line, or doing chores.
How to do it
- Stand with your back flat against a wall. Heels about 6 inches from the wall.
- Without shrugging, slide your shoulder blades down and a little back into the wall.
- Keep your neck long. Do not push your chin forward.
- Hold for 10 seconds. Keep your breathing easy.
- Let go. Rest 3 seconds. Do this 10 times.
Too hard? Try this
Do it sitting in a chair against a wall instead of standing. Or hold 5 seconds.
Too easy? Try this
Hold each rep for 20 seconds. Or stand away from the wall and hold the same position.
Common mistakes
- Your shoulders rise up as you set.
- You squeeze hard instead of holding light.
- Your chin pokes forward.
You should feel
- Shoulder blades settled down and back into the wall.
- A small opening across your chest.
You should not feel
- Burning between your shoulder blades.
- Pinching at the top of your shoulders.
Stop right away if
- Sharp shooting pain down your arm.
- Numb or tingly hand or fingers.
- Sudden weak grip.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Research behind this program
- Khosrokiani Z, Letafatkar A, Sokhanguei Y. J Bodyw Mov Ther, 2018. PMID 29332749
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