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Instructions
- Stand or sit upright with arms relaxed by your sides
- Gently pull your shoulder blades back and slightly down
- Hold the squeeze for the recommended time without elevating shoulders
- Slowly release back to the starting position
Technical tips
- Keep neck neutral and avoid shrugging
- Focus on moving only the shoulder blades, not the arms
- Maintain tall posture throughout the movement
Breathing tips
- Inhale before initiating the squeeze
- Exhale slowly while holding the retracted position
- Inhale again as you release to the starting point
Medical restrictions
- Recent shoulder surgery or instability
- Severe upper back or neck pain
- Acute nerve impingement symptoms
Description
The Shoulder Blade Squeeze is a foundational postural correction exercise designed to reinforce proper scapular alignment and counteract the effects of prolonged sitting or forward-shoulder posture. It is commonly used in physical therapy, mobility routines, and corrective strength programs to improve upper-back activation and body awareness without requiring any equipment. This exercise targets the musculature responsible for pulling the shoulder blades toward the spine, helping to restore optimal shoulder mechanics and enhance stability for pressing, pulling, and overhead movements. It is especially beneficial for individuals experiencing rounded shoulders, desk-related stiffness, or early signs of shoulder dysfunction. By integrating Shoulder Blade Squeezes into daily warm-ups or active breaks, users can enhance postural endurance, reduce the risk of shoulder impingement, and support long-term spinal health. Its low-impact and highly controlled nature makes it suitable for all fitness levels, including beginners and rehabilitation-focused individuals. Whether performed standing or seated, the emphasis remains on slow, deliberate contraction and positional awareness to retrain scapular control. Regular practice contributes to improved shoulder alignment, better breathing mechanics, and enhanced muscle engagement during compound upper-body exercises.
What are the benefits of doing Shoulder Blade Squeezes?
Shoulder Blade Squeezes improve posture, activate the upper back muscles, and help prevent shoulder impingement by reinforcing proper scapular alignment.
Is the Shoulder Blade Squeeze safe for shoulder or neck pain?
Yes, it is generally safe as it is low impact, but individuals with acute pain or recent shoulder injury should consult a professional before performing it.
What is the most common mistake in the Shoulder Blade Squeeze?
The most common mistake is shrugging the shoulders upward instead of pulling the shoulder blades back and slightly downward.
How long should I hold each Shoulder Blade Squeeze?
A typical hold is 5 to 10 seconds per squeeze, repeated for multiple controlled repetitions.
Is the Seated Scapular Retraction different from the Shoulder Blade Squeeze?
The seated variation follows the same movement pattern but offers more support and stability for individuals who struggle with standing posture.