Skulderbladklem

The Shoulder Blade Squeeze is a simple but highly effective exercise that helps improve posture, strengthen the muscles between the shoulder blades (rhomboids and trapezius), and reduce tension in the shoulders. This stretch is ideal for counteracting poor posture after long periods of sitting, and it helps open the chest.

Correct execution and technique

How to perform the Shoulder Blade Squeeze :

1. Stand or sit with a straight back and relaxed shoulders.
2. Bend your elbows at a 90-degree angle, with your arms at your sides.
3. Contract your shoulder blades by squeezing them together and downward, as if you are trying to "squeeze" something between them.
4. Hold this position for 5-10 seconds while breathing calmly.
5. Release the tension and repeat 10-12 times.

Common mistakes

Avoid these common mistakes during the Shoulder Blade Squeeze :

• Raised shoulders: Make sure the shoulders are kept down as you draw the shoulder blades together.
• For quick execution: Perform the movement slowly to get the most out of the stretch.
• Crooked back: Keep your back straight and your chest open to avoid improper strain on your lower back.

Modifications and variations

Adapt the exercise to your level:

• Beginner variation: Perform the exercise sitting down to focus on proper posture without having to balance.
• Advanced variation: Try using a light resistance band to make the exercise more challenging.

Reps and sets

Perform 10-12 repetitions per set, and repeat 2-3 sets. This can be done daily, especially after periods of sitting, to improve posture and strengthen the shoulder blade muscles.

Breathing technique

Breathe calmly and deeply throughout the exercise. Inhale before pulling your shoulder blades together, and slowly exhale while holding the tension.