Shoulder blade squeeze: how to do it
In short
Gently draw your shoulder blades toward each other. Works: upper back and posture.
How to do it
- Sit tall, feet flat, arms by your sides with elbows bent.
- Breathe out and slide your shoulder blades back and down, as if tucking them into your back pockets.
- Hold for 3 counts, still breathing.
- Breathe in and release.
- Do 8 squeezes.
As you go
- Think of drawing down and back, not up toward your ears.
- Keep your chin level.
- Breathe out on the squeeze; keep breathing.
What it works
- Works
- upper back and posture
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Easier
Squeeze lightly and hold for 1 or 2 counts.
Harder
Hold for 5 counts, or do 12 squeezes.
Take care
- Shoulders: stop if you feel a pinch at the front of the shoulder.
- Neck: do not push your chin forward.
- Back: sit tall without arching.
Where it is in the plans
In our chair plan: 1 of 28 days, first on day 19, Upper back.
The plan's note that day: Down and back, not up toward your ears.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 1 of 28 days: 19 | Day 19, week 3: Upper back | 2 min 30 s |
| Chair plan, round 2 | 3 of 28 days: 2, 9 and 19 | Day 2, week 1: Upper back | 1 min 55 s |
In the plan, this move plays as a looping video with a spoken cue.
Shoulder blade squeeze: day 19 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Activities that strengthen muscles: at least 2 days a week.
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day chair planSee the plan