Supine Scapular Sets

0.0s / 7.0s

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Rhomboids
8%
Mid Trapezius
8%
Posterior Deltoid
5%

Rhomboids 8% — deep, not shown on the figure

Sets

2

Reps

10

Hold

5 sec squeeze

Rest

30 sec

▶ Guided session · 2 × 10

Gravity-eliminated — the earliest scapular rung, safe from day one for most post-op shoulders. Progress to the prone retraction, then the standing scapular squeeze.