Shoulder Blade Squeezes (Office Adaptation)¶

No modification needed. Shoulder blade squeezes work perfectly while sitting and are completely invisible to observers. This makes them ideal for constant use throughout the office day.

Quick Reference

Duration: 3 × 10-second holds
Frequency: Every hour during keyboard/mouse work
Visibility: Completely invisible
Best times: While typing, during calls, in meetings, reading emails

→ For complete exercise details, see Shoulder Blade Squeezes (Full Guide)

Why It Matters for Desk Workers¶

The Keyboard Posture Problem¶

Computer work creates a specific postural pattern:

Body Part	What Happens	Consequence
Shoulders	Roll forward toward keyboard	Chest tightens, back weakens
Shoulder blades	Spread apart (protraction)	Mid-back muscles stretch/weaken
Upper back	Rounds forward	Thoracic kyphosis increases
Mid-back muscles	Constantly lengthened	Become weak and inhibited

Your shoulder blades should sit flat against your back. In most desk workers, they wing outward because the muscles that hold them in place (rhomboids, middle trapezius) have become weak and overstretched.

The Weakness-Pain Connection¶

Forward shoulder posture (from typing)
            ↓
Rhomboids and mid-traps stretched/weakened
            ↓
Can't hold shoulder blades back
            ↓
Shoulders roll further forward
            ↓
Chronic mid-back ache, burning between shoulder blades
            ↓
Upper back fatigue from sitting

Shoulder blade squeezes directly strengthen the muscles that reverse this pattern.

Seated Version (Primary)¶

Technique¶

Sit normally at desk
Hands can remain on keyboard, mouse, or in lap
Pull shoulder blades together and back
Think: "Squeeze a pencil between your shoulder blades"
Feel muscles engage between spine and shoulder blades
Chest opens slightly and lifts
Critical: Shoulders move BACK and slightly DOWN, not UP
Hold maximum contraction for 10 seconds
Breathe normally during hold
Release, rest 10–15 seconds
Repeat 2–3 times

What You Should Feel¶

Burning/tension in mid-back (between shoulder blades and spine)
Shoulder blades moving inward toward spine
Chest opening automatically
Should NOT feel: neck tension, shoulders shrugging UP

The Critical Distinction¶

Correct	Incorrect
Shoulders back and DOWN	Shoulders shrugging UP
Squeeze between blades	Neck muscles tensing
Chest opens naturally	Forcing chest out
Relaxed neck	Jaw clenching

If you feel it mostly in your neck/upper shoulders, you're using the wrong muscles. Focus on "down and back" not just "back."

Integration with Typing¶

One of the most powerful aspects of this exercise: you can do it while typing.

The Typing-Squeeze Technique¶

Type normally
Between sentences or paragraphs, squeeze shoulder blades
Hold 5–10 seconds while continuing to work
Release
Repeat throughout typing session

This prevents the progressive shoulder roll-forward that happens during extended keyboard work.

Office-Specific Timing¶

Trigger	Why
Every hour of keyboard/mouse work	Counter forward-reaching posture
Before video calls	Better on-camera posture
After video calls	Release tension from screen focus
When you notice shoulders creeping forward	Immediate correction
During phone calls	Productive use of listening time
In meetings	Maintain posture during long sits

The Video Call Protocol¶

Video calls are particularly hard on shoulder posture—you lean forward toward the screen and tense up.

Before call: - 3 shoulder blade squeezes (set your posture) - Adjust camera so you don't need to lean forward

During call (camera on): - Subtle squeezes while others are speaking - No one can see shoulder blade movement from front

During call (camera off): - More aggressive squeezes - Combine with neck retractions

After call: - 3 squeezes + 30-second final hold - Release accumulated tension

Chair Optimization¶

Your chair can help or hinder:

Helpful Chair Features¶

Backrest that supports upright posture
Slight backward angle that encourages shoulders back
Proper lumbar support (reduces compensatory rounding)

Hindrance to Avoid¶

Chair that tilts you forward
No back support (stools, ball chairs)
Seat too high or too low

Advanced technique: Adjust chair so backrest forces shoulders back slightly—makes good posture easier to maintain between squeezes.

Common Office Challenges¶

I feel it in my neck instead of mid-back

You're using upper trapezius (shoulder shrug muscles) instead of mid-back muscles. Focus harder on "shoulders DOWN and back" before squeezing. Place one hand on your neck—if you feel it tense up, you're doing it wrong. Reduce intensity and focus on correct muscle recruitment.

Don't feel anything—seems pointless

Several possibilities:

Not squeezing hard enough (try maximum effort)
Very weak mid-back muscles (can't feel them yet)
Try placing hand between shoulder blades to feel movement
Try wall-press version from main guide to establish connection

The sensation develops over 1–2 weeks of consistent practice.

My shoulders shrug up automatically when I try to squeeze back

This is upper trap dominance—very common. Practice the movement in stages:

First, actively push shoulders DOWN
Hold them down
THEN squeeze back

The "down first, then back" sequence helps isolate the correct muscles.

I can only hold for a few seconds before muscles give out

This indicates significant weakness—exactly what you need to address. Start with 3–5 second holds and build up. The muscles will strengthen rapidly (2–3 weeks to see major improvement).

One side stronger than other

Asymmetry is normal, especially for dominant-side mouse users. Spend extra time focusing on the weak side. Single-side practice can help: try squeezing just the weak shoulder blade while keeping the other relaxed.

Signs It's Working¶

Week 1: - Starting to feel mid-back engagement - May feel sore between shoulder blades (muscles waking up) - Becoming aware of how far forward shoulders drift

Week 2–4: - Distinct burning sensation in mid-back during squeezes - Can hold for full 10 seconds without fatigue - Chronic mid-back ache starting to reduce

Month 1–2: - Shoulders naturally sitting further back - Less end-of-day upper back fatigue - Coworkers may notice improved posture

Month 3+: - New default shoulder position established - Mid-back pain that was "constant background noise" largely gone - Strong, confident squeeze on demand - Natural correction when shoulders drift forward

Pairing with Other Exercises¶

Shoulder blade squeezes pair naturally with:

Neck retractions — Complete upper spine postural reset
Scapular wall slides — Same muscle group, different movement pattern
Stomach vacuum — Core + upper back = complete postural support

The Desk Posture Reset (60 seconds):

Shoulder blade squeezes — 3 × 10 sec
Neck retractions — 3 × 10 sec

Do this combo every hour. Takes 60 seconds. Completely invisible. Prevents most desk-related upper body issues.

The Cumulative Effect¶

This seems like a small exercise. But consider:

8 hours of work
Squeezes every hour = 8 sessions
3 reps per session = 24 squeezes per day
5 days per week = 120 squeezes per week
50 weeks per year = 6,000 squeezes per year

Each one takes 10 seconds. Each one strengthens your mid-back and corrects your posture. The cumulative effect over months is transformative.

Return to Office Worker Overview | Shoulder Blade Squeezes (Full Guide)