This shoulder blade squeeze exercise is good for your shoulder joint and scapula. You can do this exercise in a standing or seated position. This is one of many arm exercises you can do after breast surgery, to increase your flexibility. Here's how to do the shoulder blade squeeze exercise.
Shoulder Blade Squeeze - Seated Exercise
Do this exercise while seated on a stool, the edge of a chair, or on the edge of your bed. You need enough space behind you to rest your hands and rotate your elbows. Sit up straight, keeping your spine and neck in a straight line.- Begin by putting your hands together behind your back. Keep your shoulders and arms relaxed. Look straight ahead.
- Keeping your hands together, pull both shoulders down and back while rotating your elbows inward. You should be able to feel your shoulder blades moving towards your spine. Hold this position for 3 to 5 seconds, to get a stretch. Your chest will widen out in front.
Repeat this exercise 5 to 7 times. If you can't move both shoulders and arms symmetrically yet, don't worry - just do what you can. Try increase your stretching time as you feel able, to get your shoulder blades moving again.
Next Exercise: Side Stretches - another seated exercise
