Shoulder-blade squeeze

Upper back & chest · Seated · about 50 seconds · Updated 25 September 2026

A shoulder-blade squeeze draws both shoulder blades back and slightly down toward your back pockets, then releases. It works the muscles between the shoulder blades, which get little to do while your arms are forward on a keyboard, and you can do it seated without anyone noticing.

How to do the shoulder-blade squeeze

1. Sit tall, away from the backrest.
2. Draw your shoulder blades back and slightly down.
3. Hold, then release.

What it works

• Between the shoulder blades

How long and how often

In a Posture break it's 6 slow reps, holding each for 5 seconds, about 50 seconds in total, as part of the Neck & shoulders break. It's meant to be repeated through the day in short breaks rather than done once; doing it regularly matters more than the exact timing.

Tips

• Into your back pockets
• Keep your neck long
• No shrugging

Move gently, in a comfortable range. Stop if you feel sharp pain, numbness, tingling or dizziness.