Shoulder Blade Squeeze - BACK VIEW
Exercise configuration details
Exercise Steps
Step 1: Starting Position
ID: STEP_1
Description:
Sit or stand upright with your back straight. Bend your elbows to 90 degrees and keep your shoulders relaxed.
Time: 2.0%
Step 2: Scapular Retraction
ID: STEP_2
Description:
Slowly pull your shoulder blades toward each other, gently squeezing them backward without shrugging. Maintain the squeezed position 10s while breathing normally. Keep your neck and shoulders relaxed.
Time: 8.0%
Step 3: Release & Relax
ID: STEP_3
Description:
Slowly release the tension and return to the neutral position.
Time: 10.0%
Step 4: Starting Position
ID: STEP_1_REP2
Description:
Sit or stand upright with your back straight. Bend your elbows to 90 degrees and keep your shoulders relaxed.
Time: 12.0%
Step 5: Scapular Retraction
ID: STEP_2_REP2
Description:
Slowly pull your shoulder blades toward each other, gently squeezing them backward without shrugging. Maintain the squeezed position 10s while breathing normally. Keep your neck and shoulders relaxed.
Time: 18.0%
Step 6: Release & Relax
ID: STEP_3_REP2
Description:
Slowly release the tension and return to the neutral position.
Time: 20.0%
Step 7: Starting Position
ID: STEP_1_REP3
Description:
Sit or stand upright with your back straight. Bend your elbows to 90 degrees and keep your shoulders relaxed.
Time: 22.0%
Step 8: Scapular Retraction
ID: STEP_2_REP3
Description:
Slowly pull your shoulder blades toward each other, gently squeezing them backward without shrugging. Maintain the squeezed position 10s while breathing normally. Keep your neck and shoulders relaxed.
Time: 28.0%
Step 9: Release & Relax
ID: STEP_3_REP3
Description:
Slowly release the tension and return to the neutral position.
Time: 30.0%
Step 10: Starting Position
ID: STEP_1_REP4
Description:
Sit or stand upright with your back straight. Bend your elbows to 90 degrees and keep your shoulders relaxed.
Time: 32.0%
Step 11: Scapular Retraction
ID: STEP_2_REP4
Description:
Slowly pull your shoulder blades toward each other, gently squeezing them backward without shrugging. Maintain the squeezed position 10s while breathing normally. Keep your neck and shoulders relaxed.
Time: 38.0%
Step 12: Release & Relax
ID: STEP_3_REP4
Description:
Slowly release the tension and return to the neutral position.
Time: 40.0%
Step 13: Starting Position
ID: STEP_1_REP5
Description:
Sit or stand upright with your back straight. Bend your elbows to 90 degrees and keep your shoulders relaxed.
Time: 42.0%
Step 14: Scapular Retraction
ID: STEP_2_REP5
Description:
Slowly pull your shoulder blades toward each other, gently squeezing them backward without shrugging. Maintain the squeezed position 10s while breathing normally. Keep your neck and shoulders relaxed.
Time: 48.0%
Step 15: Release & Relax
ID: STEP_3_REP5
Description:
Slowly release the tension and return to the neutral position.
Time: 50.0%
Step 16: Starting Position
ID: STEP_1_REP6
Description:
Sit or stand upright with your back straight. Bend your elbows to 90 degrees and keep your shoulders relaxed.
Time: 52.0%
Step 17: Scapular Retraction
ID: STEP_2_REP6
Description:
Slowly pull your shoulder blades toward each other, gently squeezing them backward without shrugging. Maintain the squeezed position 10s while breathing normally. Keep your neck and shoulders relaxed.
Time: 58.0%
Step 18: Release & Relax
ID: STEP_3_REP6
Description:
Slowly release the tension and return to the neutral position.
Time: 60.0%
Step 19: Starting Position
ID: STEP_1_REP7
Description:
Sit or stand upright with your back straight. Bend your elbows to 90 degrees and keep your shoulders relaxed.
Time: 62.0%
Step 20: Scapular Retraction
ID: STEP_2_REP7
Description:
Slowly pull your shoulder blades toward each other, gently squeezing them backward without shrugging. Maintain the squeezed position 10s while breathing normally. Keep your neck and shoulders relaxed.
Time: 68.0%
Step 21: Release & Relax
ID: STEP_3_REP7
Description:
Slowly release the tension and return to the neutral position.
Time: 70.0%
Step 22: Starting Position
ID: STEP_1_REP8
Description:
Sit or stand upright with your back straight. Bend your elbows to 90 degrees and keep your shoulders relaxed.
Time: 72.0%
Step 23: Scapular Retraction
ID: STEP_2_REP8
Description:
Slowly pull your shoulder blades toward each other, gently squeezing them backward without shrugging. Maintain the squeezed position 10s while breathing normally. Keep your neck and shoulders relaxed.
Time: 78.0%
Step 24: Release & Relax
ID: STEP_3_REP8
Description:
Slowly release the tension and return to the neutral position.
Time: 80.0%
Step 25: Starting Position
ID: STEP_1_REP9
Description:
Sit or stand upright with your back straight. Bend your elbows to 90 degrees and keep your shoulders relaxed.
Time: 82.0%
Step 26: Scapular Retraction
ID: STEP_2_REP9
Description:
Slowly pull your shoulder blades toward each other, gently squeezing them backward without shrugging. Maintain the squeezed position 10s while breathing normally. Keep your neck and shoulders relaxed.
Time: 88.0%
Step 27: Release & Relax
ID: STEP_3_REP9
Description:
Slowly release the tension and return to the neutral position.
Time: 90.0%
Step 28: Starting Position
ID: STEP_1_REP10
Description:
Sit or stand upright with your back straight. Bend your elbows to 90 degrees and keep your shoulders relaxed.
Time: 92.0%
Step 29: Scapular Retraction
ID: STEP_2_REP10
Description:
Slowly pull your shoulder blades toward each other, gently squeezing them backward without shrugging. Maintain the squeezed position 10s while breathing normally. Keep your neck and shoulders relaxed.
Time: 98.0%
Step 30: Release & Relax
ID: STEP_3_REP10
Description:
Slowly release the tension and return to the neutral position.
Time: 100.0%
Basic Information
Exercise ID(s):
ade14c8b-57cc-4bf3-988e-4930f323dad3
b351b71e-7edb-4233-a678-01aa8ed4459f
Total Steps: 30
Config File:
shoulder_blade_squeeze_back_view.yaml
Evaluation Thresholds
Key Landmarks
Processing Options
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