Shoulder blade squeeze

Postureeasyrepsno equipment

Standing tall, the shoulder blades are drawn back and down toward each other and held, without shrugging: a simple retraction exercise against rounded shoulders that can be done many times a day.

How to do it

1. Stand or sit tall, upper arms by your sides, elbows bent with the forearms pointing forward; shoulders relaxed, chin level.
2. Squeeze the shoulder blades back and down, toward each other and toward the back pockets; the elbows move back a little with them.
3. Hold 5 seconds without shrugging the shoulders to the ears, arching the low back or poking the chin forward.
4. Release slowly. 10 reps, a few times a day.

Muscles worked

deltoidi, trapezi

Workouts that use it

• Desk posture reset