-
Step 1
Sit and squeeze equally level shoulder blades together for about 45 seconds and then release. Do this exercise periodically with both hands at your side while at your work desk or another exercise location.
-
Step 2
Stand or sit with your hands by your side while pushing your shoulder blades together for 5 seconds, then release. Repeat this activity 30 times or three reps of 10 each.
-
Step 3
Rotate your shoulders forward five times and then backwards another five times. Do this activity while sitting at your work desk to alleviate pain associated with carpal tunnel syndrome.
-
Step 4
Lie flat on your stomach on a raised surface like a workout bench or bed. Allow an arm to hang over the surface's edge. Then raise your arm, stretching it straight out and away from your side horizontally. Your body should end up in a 90 degree angle formation. Then lower your arm and repeat the exercise as many times as you'd like.
-
Step 5
Stretch out on your stomach on a surface like a workout bench or bed. Allow an arm to hang over the edge, and then raise it backwards until it is parallell with your body and until the tips of your fingers are pointing towards your feet. Do this movement as many times as you can.
-
Step 6
Work both shoulders simultaneously by placing small weights in each hand. Then thrust the tops of your shoulders upwards on reps of 20. As the lifting gets easier, add more weight, a lb. at a time.
-
Step 7
Place pressure during wrist-oriented activities properly on the scapular muscles by always practicing good posture. When sitting, always have feet flat on the floor and have shoulders lifted and equally level to one another.
