How to Do a Shoulder Squeeze Exercise to Promote Good Posture

Whatever your habits, you can have proper posture if you incorporate some simple posture exercises into your daily routine. Many posture problems are the result of how we hold our shoulders, so shoulder exercises are especially important. The shoulder squeeze is a simple exercise that you can do daily with no equipment.

Instructions

Difficulty: Easy

1. Sit up straight in a comfortable chair. Though your spine should be straight, you shouldn't be rigid. Make sure your feet are approximately hip-width apart and flat on the floor.
2. Lift your arms straight out to your sides, then bend at your elbows to create a 90-degree angle. Face your palms forward.
3. Pull your shoulder blades together, attempting to make them meet in the middle of your back. As you pull your shoulder blades together, your arms move back.
4. Feel a stretch through your pectoral muscles and your biceps. If the shoulder squeeze doesn't create a stretch there, adjust your position until you feel it.
5. Engage your upper back muscles as you do the shoulder squeeze. Though you can still get a good stretch without engaging those muscles, you won't strengthen your back. A strong back is one of the best defenses against poor posture.
6. Hold the shoulder squeeze for 5 to 10 seconds. Repeat the exercise 3 to 5 times.
7. Do the shoulder squeeze 2 or 3 times a day to maintain or improve your posture.

Tips & Warnings

• If you have a tendency to slouch, shift your weight forward in the chair. It's more difficult to slouch and round your back if you're not sitting back in the chair.
• Keep your neck aligned with the rest of your spine to get the most benefits from the shoulder squeeze.