How to do it
Sit tall and stack your ears directly over your shoulders throughout.
- 1
Stand or sit with your arms at your sides.
- 2
Squeeze your shoulder blades together as if you are trying to hold a pencil between them.
- 3
Hold the squeeze for 5-10 seconds.
- 4
Release and repeat for the desired number of reps.
Expert tip
Concentrate on the contraction of your shoulder blades to effectively work the upper back muscles.
Common mistakes
- ✕Shrugging up instead of squeezing back
- ✕Holding for less than five seconds
- ✕Letting the arms drift forward