The shoulder blade squeeze is a posture exercise for neck pain. Standing tall with bent elbows tucked in, you draw your shoulder blades back and down, as though trapping a pencil between them. You hold for five seconds and repeat ten times.
This is one of the home exercises in our physician-directed physiotherapy program. Only do it if it is marked on the home exercise sheet your physician gave you. Unless your sheet says otherwise, do your checked exercises twice a day, every day.
How do you do the shoulder blade squeeze?
- Get set: Stand up straight. Bend your elbows and keep them close to your sides.
- Move: Pull your shoulder blades back and down toward each other, like you are trapping a pencil between them.
- Repeat: Hold for five seconds. Repeat ten times.
Why does the shoulder blade squeeze help neck pain?
The muscles between your shoulder blades hold your shoulders back. When they are weak, the shoulders roll forward and the neck has to hold up the head on its own. Waking these muscles up takes load off a sore neck, especially for people who sit at a desk or drive for hours.
How does it fit with your pain procedures?
If you just had a neck procedure, such as a cervical epidural, a medial branch block or radiofrequency ablation, your physician tells you the day to pick these back up. Relief from a procedure is the window to rebuild the muscles that hold your neck up.
What mistakes should you avoid?
- Shrugging up toward your ears instead of squeezing back and down.
- Arching your lower back to fake the squeeze.
- Holding your breath. Breathe slowly through it.
When should you stop and call us?
Feeling a light stretch, some effort, or mild soreness the next morning is expected. Stop the exercise and call (314) 481-5000 if you notice:
- Pain that is sharp or stabbing
- Pain that climbs two or more points above your usual level and stays up for over an hour
- Numbness, tingling or weakness that is new
- Dizziness or any change in your eyesight
Chest pain, trouble breathing or fainting is an emergency: call 911.
Why keep an exercise log?
Mark one check each time you finish your exercises, and write down one pain number a day. Bring the log to each visit. Your technician tallies the days and has you show one exercise, so any form problem gets caught early.
What to remember
- Back and down, never up.
- Five seconds, ten times.
- Keep breathing during the hold.
Show us you have it: Do one squeeze for your technician while you breathe out slowly. If any part is unclear, ask, and we will walk through it again at your next visit.
Other neck exercises in the program
- Chin Tuck Exercise for Neck Pain
- Neck Rotation Exercise for Neck Pain
- Neck Side Bend Stretch for Neck Pain
Related reading: neck pain we treat, headaches that start in the neck, neck pain that lingers for months.