A 2-minute desk shoulder-blade squeeze routine

A two-minute wellness routine for long sitting days. Squeeze the shoulder blades to ease load on the neck and shoulders.

If you sit for a long time, your shoulders will roll forward and the muscles between your shoulder blades will become weak. Even if you feel like you have a sore neck, the cause often lies in your shoulders and upper back.

Shoulder pull is not a complicated exercise. If you repeat the movement of slightly bringing your shoulder blades together toward the center of your back for 2 minutes, your chest will open and your breathing will deepen.

while sitting in a chair

Place your back lightly against the back of the chair and lower your shoulders away from your ears. Bring your wing bones together toward the center of your back for 3 seconds, then release them for 3 seconds. Repeat 10 times.

Pull your chin slightly, and there is no need to strain your abdomen. Place your arms naturally at your sides. If your shoulders rise, put them down and start again.

between meetings

When the video conference is over, turn off your camera and just do it for two minutes. You can also turn your back on the monitor for a moment and look toward the window. If you do it again around 3pm, the weight on your shoulders will change by the time you get home from work.

Do not pull it together so hard that it causes pain. ‘Feeling your wing bones brushing against the center of your back’ is enough. On days when you wear contact lenses and work, blinking reduces eye fatigue.

It's not exercise time, it's the small gaps between sitting times. Before your next meeting, sit down for two minutes and bring your wing bones together.