Desk Shoulder Blade Squeeze with Arm Raise
Improves upper back strength and reduces shoulder tension
Mobility & StretchingAdvancedStrengthIsometric
At a glance
| Muscles worked | Primary: Upper back, Secondary: Shoulders |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Advanced |
| Type | Strength · Isometric |
| Sets & reps | 4 sets × 10-12 reps |
| Estimated calories burned | ~25 kcal |
| Equipment | None needed |
How to do it
- Step 1: Sit at your desk with feet flat on the floor, engage your core, and keep your spine straight.
- Step 2: Raise your arms out to the sides at shoulder height, palms down.
- Step 3: Squeeze your shoulder blades together and hold for a count of 2.
- Step 4: Release the squeeze and lower your arms back down to your sides.
- Step 5: Repeat for the specified number of reps and sets.
- Step 6: Focus on maintaining proper posture and engaging your upper back muscles.
- Step 7: Remember to breathe naturally and avoid holding your breath.
Coaching tips
Benefits
Improves upper back strength and reduces shoulder tension
Common mistakes
Letting the shoulders roll forward, losing core engagement
Make it harder
Increase the number of reps or sets performed
Make it easier
Use fewer reps or sets, focus on proper form
Breathing
Breathe naturally and avoid holding breath
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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