Shoulder Blade Squeeze
Step 1 - Stand or sit with arms at sides, elbows bent 90 degrees
Step 2 - Pull elbows back, squeezing shoulder blades together
Step 3 - Hold squeeze for 3-5 seconds
Step 4 - Release slowly to the starting position
Recommended Sets & Time:
Beginner: 2-3 sets of 12-15 reps, 30 seconds rest
Intermediate: 3-4 sets of 15-20 reps, 30 seconds rest
Advanced: 4-5 sets of 20-25 reps, 30 seconds rest
What to Focus On:
Shoulder blade pinch - Imagine trying to squeeze a pencil between your shoulder blades
Rear shoulder activation - You should feel the back of your shoulders working to pull your arms back
Posture improvement - This exercise helps counteract rounded shoulder posture from daily activities
Elbow position - Keep your elbows at 90 degrees throughout the squeezing motion
Modifications:
Easier: Perform the exercise seated in a chair for better stability and support
Harder: Hold each squeeze for 8-10 seconds instead of 3-5 seconds
