Management

Shoulder Squeeze Exercise

To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward so you don't round 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.

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

Note

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

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Shoulder Squeeze Exercise

Note

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Shoulder Squeeze Exercise

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Note

Related Articles

Back Exercises: Lower Back Stretch

Hand and Wrist Mobility Exercises: Wrist Rotations

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Our orthopedic specialists will get you moving pain-free again.