The scapular squeeze is a small movement: you draw your shoulder blades back and toward each other, hold, and let go. In the video it is done sitting upright with the hands resting on the thighs, so you can do it at a desk or on the sofa. It works the muscles between your shoulder blades. Physios often give it in neck and upper back programs, and to people who spend long hours sitting rounded forward.

How to do the scapular squeeze

Sit toward the front of a chair with your feet flat on the floor and your hands resting on your thighs.
Sit up tall and keep your chin level, looking straight ahead.
Gently draw your shoulder blades back and in toward your spine, as if you were holding a pencil between them.
Keep your shoulders down away from your ears and your hands relaxed on your thighs. Your chest opens a little, but your lower back should not arch.
Hold for a few seconds while breathing normally, then relax fully before the next one.

What you should feel

Gentle work between and around your shoulder blades. It should not pinch your neck or the tops of your shoulders.

Common mistakes

Shrugging the shoulders up as you squeeze.
Arching the lower back and pushing the chest out instead of moving the shoulder blades.
Pushing the head forward or tipping the chin up.
Squeezing as hard as you can. A moderate squeeze is enough.

How often

Many programs start with 10 to 15 squeezes, holding each for about 5 seconds, 2 to 3 times a day. Your physio will adjust this.

Stop and check with your physio if

Pain, numbness or tingling spreads into the arm or hand.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
Neck or shoulder pain gets sharper during the squeeze instead of settling.

From the clinic

The movement is small, and in the video you can barely see it from the side. That is how it should look. If you are not sure you are doing it, ask someone to watch your shoulder blades from behind, or stand with your back near a wall and feel them move toward it. The voice guide says you can do it standing too, with the same rules.

If you have been told you have a stiff or painful neck, keep the squeeze gentle and your chin level. Once it is easy, your physio may add the chin tuck or move you on to a resistance band row, which trains the same muscles against a band.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Scapular squeeze