Shoulder Blade Squeezes
- For this exercise, you should be sitting, or standing, with your back straight. Maintain good posture throughout this exercise.
- In this exercise, imagine that you are trying to hold a pencil between your two shoulder blades. You can only hold it there by squeezing your shoulder blades together.
- Actively focus on your shoulder blades inching or closing into the middle, preferably with a slight depression or downward focus.
- Try to avoid having your shoulder blades rise in an upwards direction.
- Avoid letting your arms move the shoulder blades, dictating the pattern. Instead, your shoulder blades should be activated by the muscles in your lower back.
- Hold this position for five to ten seconds and then, slowly release. Repeat 20 times/session for 2-3 sessions/day.
