HomeExercisesShoulder blade squeezes

Neck Useful Exercises

Shoulder blade squeezes for upper back posture.

This exercise is a simple upper back reset from the app. It pairs well with chin tucks and chest stretch during desk breaks.

PositionStanding
Hold5 seconds
RepeatUp to 20 times

How to do it

  1. Stand with elbows bent to 90 degrees.
  2. Pinch shoulder blades together as you rotate arms outward.
  3. Hold for 5 seconds.
  4. Repeat up to 20 times.

Comfort tips

Keep shoulders low and avoid shrugging. The movement should feel like gentle upper back engagement, not neck strain.

Chin tucksAdd a neck reset before or after this exercise.Posture self-checkFind a simple posture routine.Desk back pain plannerUse it as a quick workday break.
Stop if symptoms increase or the neck becomes irritated.