The shoulder squeeze is great for improving your posture. We all often slouch during the day. It is an easy stretch to do anytime, anywhere. You can even do it standing up.
Time
2-5 Minutes
2-5 times per week or every 30 minutes if working at computer
Muscle Group
Neck, Shoulders, Back
Difficulty
Easy
Fitness Type
Stretch
Safety Tips
If you have a shoulder injury or any injury related to this, then it is not recommended for you to do this at all. Seek medical advise if you are not sure.
Equipment Required
No equipment is needed. But a chair could be applicable when you want to do this sitting down or Yoga mat.
Number of Reps and/or Length of Time
Beginners
2-3 minutes
10-15 secs hold
Repeat 3-4 times
Intermediate
2-4 minutes
10-30 secs hold
Repeat 3-5 times
Advanced
2-5 minutes
40-90 secs hold
Repeat 3-5 times
Instructions
Step 1
Watch the instructional video, then read the following for clarification.
Step 2
Either sitting down on a mat or chair, or standing upright, clasp your hand on your back below your butt.
Step 3
Stretch your arms downwards as you straighten your neck and spine.
Step 4
Hold this position to your level of time
Step 5
Repeat as required.
Fitness Tip
Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.
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