Sit or stand up tall with your arms at your sides. Keep your shoulders relaxed and down, not shrugged. Squeeze your shoulder blades together. Hold for 6 seconds, then relax. Repeat 8 to 12 times.

Shoulder Squeeze Exercise To start, sit in a chair with your feet flat on the floor. Shift your weight slightly forward so you don't round your back. Relax. Keep your ears, shoulders, and hips aligned: Raise your arms to shoulder height, elbows bent and palms forward. Move your arms back, squeezing your shoulder blades together.

You want to squeeze the tops of your shoulder blades together, and then rotate them so the outer edge (by the side of your body) turns upward. This allows you to get your arms comfortably overhead while using your back muscles to stabilize your shoulders.