SHIFT Fit
Seated shoulder blade squeeze
Seated shoulder blade squeeze: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Sit tall with elbows by sides.
- Draw shoulder blades gently towards each other. Keep shoulders away from ears. Release the squeeze gently and let your shoulder blades return to rest.
- 1 set × 5 reps. Use a smooth, controlled pace. Finish with at least 2 comfortable repetitions in reserve. Keep shoulders away from ears. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- chair
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 1 set × 5 reps. | chair |
| beginner | 2 sets × 5 reps; 45s rest between sets. | chair |
| beginner | 2 sets × 8 reps; 60s rest between sets. | chair |
| beginner | 1 set × 8 reps. | chair |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. If the shoulder position is painful, use the listed easier option only if comfortable; do not push through joint pain.
- Shrugging; arching the back to raise the arms; forcing the hands against the wall. Exercise check: Keep shoulders away from ears.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.