One move

Shoulder Blade Squeezes

Strength Mobility Upper body

How to read ahead. Do to go one move at a time.

Sit or stand tall with arms relaxed by your sides. Squeeze your shoulder blades together as if pinching a pencil between them, hold for 3 seconds, then release slowly. Keep shoulders down away from your ears.

Option. Gentle squeeze. Lie on your back with arms in a T if standing feels loud. Hold two seconds.

Stop if. The neck takes over or a shoulder pinches.

Show the steps

1
Sit or stand tall with arms relaxed by your sides.
2
Squeeze your shoulder blades together as if pinching a pencil.
3
Hold for three seconds.
4
Release slowly.
5
Keep shoulders down away from your ears.
6
Repeat with smooth rhythm.