4.8
(69)
‚ÄčThe Seated/Standing Shoulder Squeeze exercise is essential when you want to release some tension in your shoulders. A simple squeeze can definitely go a long way.

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

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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.

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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.

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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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