Scapular Squeezes

Rhomboids, TrapsBodyweight

Seated scapular squeezes isolate the rhomboids and mid-traps to improve shoulder mobility and encourage great posture. A perfect posture reset to undo fatigue during the workday.

How to do it

1Sit tall in a chair, drop your shoulders away from your ears, and plant your feet flat.

2Rest your arms at your sides or bend your elbows to 90 degrees.

3Smoothly pull your shoulder blades back toward your spine and down.

4Hold the contraction for 1–2 seconds at the peak.

5Slowly release back to the starting position under control.

Common mistakes

Shrugging your shoulders up to your ears, straining your neck.

Arching your lower back instead of isolating your upper back.

Letting go abruptly on the return instead of staying engaged.

Breathing

Exhale as you squeeze your shoulder blades, inhale as you release back.

Make it harder or easier

To make it easier, reduce the range of motion and focus on feeling the muscle contract.

To make it harder, extend the squeeze at the peak for 3 to 5 seconds per rep.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.