Stubborn Carpenter

Workshop gym, no. 10

Shoulder-blade squeeze

Undoes the hunch from hours bent over a workbench or a phone, and keeps your upper back strong. Done sitting down.

Press start when you’re ready

Pin it up in the shed: the moves, the beat and a tally board for your week, on one A4 page.

Download the A4 sheet (PDF)

How to do it

  1. Sit tall towards the front of a sturdy chair, feet flat on the floor.
  2. Bend your elbows to a right angle, hands in front, elbows by your sides.
  3. Draw your elbows back and squeeze your shoulder blades together.
  4. Hold the squeeze for two seconds, chest up, shoulders down.
  5. Relax slowly back to the start.

Easier

A smaller movement, with just a one-second hold.

Harder

Hold the squeeze for five seconds.

Neck

Keep your chin level and your shoulders away from your ears.

This is what worked for me, not medical advice. If you have a heart condition, have had surgery, or feel dizzy, chest pain or breathlessness, stop and check with your GP before carrying on.