PULL & BACK · NO EQUIPMENT
How to do a Shoulder-blade Squeeze
Works your upper back. Stand tall and gently squeeze your shoulder blades together.
AI-generated demonstration. Read the written cues and pause the video to review the movement.
How to do it
- Stand tall with feet hip-width, soft knees and elbows bent beside your ribs.
- Gently draw your shoulder blades toward each other without shrugging.
- Hold briefly, then relax completely before the next repetition.
Common mistakes
- Shrugging toward your ears
- Arching your lower back
- Forcing a painful range
Get a plan built around moves like this. The Smart Progression Engine™ adjusts every session to how the last one felt.
Start free 7 days free · no card neededGeneral guidance, not medical advice. If you have pain, an injury or a health condition, check with your GP before starting.