Your Place Physical Therapy Posture Series: Part II – Shoulder Squeezes

It’s Not Uncommon to Have Bad Posture.

Do you sit up straight when you’re scrolling through social media, news or anything else on your smartphone? Do you sit up straight when you’re working on your computer? Are you upright and aware of your posture when you’re sitting or standing in general? Most people would honestly answer “no” to these questions. It is now far more abnormal to maintain proper posture than it is to slouch forward. As a physical therapist – I regularly treat patients presenting with aches, pains and other symptoms directly related to improper posture. Most of these patients could have avoided all of these pains, along with their associated functional limitations, with some simple but highly effective preventative exercises.

Is Something That Easy Really That Effective?

Shoulder Squeezes, also known as Scapular Retractions, are a very simple exercise. They have been consistently shown to reverse and/or prevent the effects of the forward-rounded posture that is so prevalent today. The video above demonstrates how to perform the exercise. When performed on a consistent basis the muscles responsible for stabilizing the neck and shoulders stay active, strong and more capable of limiting the onset of debilitating conditions such as neck pain, shoulder pain, arthritis, headaches, muscle tightness, herniated discs, rotator cuff tears, numbness into the arms/hands and loss of mobility through the neck and shoulders.

Another Easy Exercise!

Shoulder Squeezes can be performed throughout the day. No equipment is needed and people won’t even realize you are exercising! Please feel free to reach out to me via email at You can also call me at (904) 537 – 0301. I am happy to discuss any problems you have that may be related to posture. I am confident that I an help!

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