Upper back exercise guide
Shoulder-blade squeezes
Draw the shoulder blades gently together. This guide covers the setup, suggested dose, muscles and body areas targeted, common mistakes, and a comfortable way to start a guided routine.
Shoulder-blade squeezes demonstration
Suggested dose
5 slow repetitions
Target area
Upper back
How to do Shoulder-blade squeezes
- 1Sit tall with your feet supported.
- 2Gently draw your shoulder blades together without shrugging.
- 3Pause briefly, release, and breathe normally.
Muscles and areas targeted
- • thoracic spine
- • rhomboids
- • mid-back muscles
What it may help with
This movement may provide a gentle option for stiffness or load-related discomfort around the upper back. It does not diagnose or treat every cause.
Common mistakes
- Forcing a painful range
- Holding your breath
Make it easier
Use very little effort and keep your arms relaxed.
Safety notes
Stop if symptoms worsen
Aim for a mild, controlled stretch or light effort around the upper back. Stop and seek appropriate advice if:
- Pain becomes sharp, spreading, or stronger
- New tingling, numbness, or weakness appears
- You feel dizzy, faint, or short of breath
Do not use this exercise to delay care after a major injury or for severe, unexplained, or rapidly worsening symptoms.
Related exercises
Related routines
Exercise references
These sources inform the movement guidance. They do not constitute a clinical review of this page.