Shoulder Blade Squeeze

Rounded shoulders from sitting and screen use weaken the muscles between the shoulder blades. The shoulder blade squeeze wakes them up and trains you to sit with the shoulders back. It pairs well with the chin tuck for neck and upper back pain.

Written by Dr. V. B. Rajendra Prasad, MPT, licensed in the US and UK.

1. Sit tall, elbows bent at your sides
2. Draw your elbows back and squeeze your shoulder blades together

How to do it

  1. 1

    Sit or stand tall with your arms by your sides and elbows bent to 90 degrees.

  2. 2

    Draw your shoulder blades back and slightly down, as if trying to hold a pencil between them.

  3. 3

    Your elbows will move back a little. Keep your shoulders away from your ears.

  4. 4

    Hold for 5 seconds.

  5. 5

    Relax slowly.

How many

10 repetitions, 2 to 3 times a day.

Common mistakes

Shrugging the shoulders up. Think back and down.

Arching the lower back or pushing the chest out. Only the shoulder blades should move.

Squeezing very hard. A moderate squeeze held well works better.

Make it easier

Do a smaller squeeze, and hold for only 2 to 3 seconds.

Make it harder

Hold a resistance band in front of you and pull it apart as you squeeze, or do rows with a band tied to a door handle.

Who it helps

Rounded shoulders
Neck pain
Upper back pain
Shoulder pain
Desk and IT workers

When to stop and check

Stop if the exercise causes pain in the shoulder joint or sends symptoms down the arm.

Not sure you are doing it right? A physiotherapist can watch you on a video call, correct your form and build a full programme around it.

Get my form checked

Frequently asked questions

Do shoulder blade squeezes fix rounded shoulders?
They are a good start. Lasting change usually needs strengthening with resistance as well, plus changes to how you sit and work.
Can I do this at my desk?
Yes. It is one of the easiest exercises to do at a desk, and doing a few every hour is a good habit.

Related

Online physiotherapy: Neck Pain and Cervical SpondylosisOnline physiotherapy: Shoulder Pain and Rotator CuffNeck Pain and Cervical Spondylosis ExercisesNeck and Back Pain for IT Professionals: A Physiotherapist's GuideNeck pain self-check

More neck and shoulder exercises

Chin TuckPendulum ExerciseWall Finger WalkAll exercises
Dr. Rajendra

Written by Dr. V. B. Rajendra Prasad, MPT. Licensed to practice in the US (NY state) and UK (HCPC).
20 years of clinical experience. About Dr. Rajendra