Banded Brugger Exercise | Posture and Shoulder Blade Mechanics
The Banded Brugger exercise is a simple yet effective rehabilitation movement designed to strengthen the muscles between the shoulder blades and improve posture. Chiropractors and physical therapists often recommend this exercise for patients with rounded shoulders, postural imbalances, or tension resulting from prolonged sitting. By using a resistance band, the Brugger variation helps retrain proper scapular mechanics, which reduces strain on the neck, shoulders, and upper back. For more background on posture and rehab, see the Mayo Clinic’s posture resources.
In this video, Dr. Travis Dockery from Life in Motion Chiropractic in Livonia, Michigan, demonstrates how to perform the banded Brugger correctly. This movement is often incorporated into chiropractic rehab plans, especially for patients with poor posture, scapular instability, or shoulder pain. Unlike traditional rowing or pressing movements, the Brugger emphasizes small, precise activation of the postural muscles.
How to Perform
Step 1: Hold a resistance band with your palms facing upward. The band can be looped or unlooped.
Step 2: Sit or stand tall with your chest lifted, shoulders retracted, and shoulder blades slightly depressed. Maintain a neutral spine throughout.
Step 3: Pull outward against the band, focusing on pinching your shoulder blades together.
Step 4: Keep the motion small and controlled. This is not a significant arm movement but rather a precise scapular activation.
Step 5: Perform for 10–15 repetitions, focusing on steady breathing and posture.
This exercise works the inside border of the shoulder blades, improving both stability and endurance. By strengthening these often neglected muscles, patients can counteract the adverse effects of slouching, screen use, and sedentary lifestyles. Research has shown that activating scapular stabilizers can reduce shoulder dysfunction and improve overall biomechanics (PubMed).
Benefits of the Banded Brugger
- Strengthens postural and scapular stabilizing muscles
- Improves shoulder blade mechanics and function
- Helps correct rounded shoulders and forward head posture
- Reduces tension in the neck, shoulders, and upper back
- Supports chiropractic adjustments and rehab programs
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near the intersection of Five Mile and Inkster Road. We provide chiropractic adjustments, DNS rehabilitation, and targeted exercise programs for patients in Livonia, Redford, Farmington Hills, and surrounding communities. Our approach combines hands-on care with movement-based rehab like the Banded Brugger to create lasting improvements in posture and health.
Schedule your appointment today to learn how exercises like the Banded Brugger can help you improve posture, strengthen your shoulders, and reduce daily tension.
