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Shoulder blade squeeze (scapular squeeze)
The shoulder blade squeeze is a quiet move you can do at your desk. It gently wakes up the muscles between your shoulder blades that help you sit and stand tall.
You will also see it called a scapular squeeze or scapular retraction. Scapula is the medical name for the shoulder blade, so all three names describe the same small movement: drawing the shoulder blades gently back and down.
How to do it
- Sit or stand tall with your arms relaxed and palms facing forward.
- Draw your shoulder blades back and down, as if tucking them into your back pockets.
- Hold for 5 seconds, then release. Repeat 8 times without shrugging.
Dose: 8 repetitions, hold each for 5 seconds.
Tip: Think of a gentle squeeze, not a hard pinch.
Common mistakes
- Shrugging the shoulders up toward the ears. Draw the blades back and down.
- Squeezing as hard as you can. Think gentle, not a hard pinch.
- Arching the lower back or pushing the ribs forward. Keep your ribs soft.
- Holding your breath. Breathe normally during the hold.
Do a set each time you stand up from your desk so it becomes a habit.
What to try next when it feels easy
The shoulder blade squeeze is one of the gentlest upper back moves in the Mo app. When it feels easy, these upper back exercises from the app are the next steps, each done for 8 slow repetitions:
- Wall angel: standing with your back to a wall, slide your arms up and down in a goalpost shape.
- Floor angel: the same arm movement lying on your back with knees bent.
- Prone Y and T raise: lying face down, lift your arms a few inches in a Y or T shape and hold for 3 seconds, the hardest of the three.
Keep the same gentle back and down feeling from the squeeze in each of them, and skip any move that causes pain.
When to stop and see a professional
Stop and speak to a doctor or physiotherapist if you notice:
- numbness, tingling or weakness in an arm, hand, leg or foot
- pain that spreads (radiates) down an arm or leg
- pain that started after an accident, fall or other injury
- loss of bladder or bowel control, or numbness between your legs (seek emergency care)
- pain that keeps getting worse, wakes you at night, or comes with fever or unexplained weight loss
Do this with Mo, a 5-minute guided routine app
Mo the sloth guides short daily posture, neck and back exercises, with gentle reminders and a pain check-in. Learn more about Mo.
Related guides
- Prone Y and T raise
- Upper back pain between the shoulder blades: 3 gentle moves
- Shoulder rolls for tight shoulders at a desk
- Wall angels for posture
- Doorway chest stretch for rounded shoulders
- Chin tucks for forward head posture
- Tech neck exercises: 3 gentle moves
- Mo: Posture & Back Pain Relief app