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Shoulder Squeeze Exercise

Man from back with elbows bent, doing shoulderblade squeeze exercise.

To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward to avoid rounding your back. Relax. Keep your ears, shoulders, and hips aligned:

  • Raise your arms to shoulder height, elbows bent and palms forward.

  • Move your arms back, squeezing your shoulder blades together.

  • Hold for 10 seconds. Return to starting position. 

  • Repeat 5 times. 

For your safety, check with your healthcare provider before starting an exercise program.

Online Medical Reviewer: Finke, Amy, RN, BSN
Online Medical Reviewer: Joseph, Thomas N., MD
Date Last Reviewed: 11/1/2017
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