Strengthen the back
Shoulder blade setting
10sec
10 × 10 s hold
Teaches the "back and down" position you want all day. Can be done at the desk.
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Steps
- Sit or stand tall.
- Gently draw the shoulder blades back and DOWN (toward the back pockets), not up to the ears.
- Hold, then relax fully.
Cues
- 30–50% effort, not a hard squeeze
- Neck stays relaxed