Shoulder Squeeze
The Shoulder Squeeze is a foundational mobility exercise that targets the upper back muscles to improve posture and shoulder mechanics. It focuses on scapular retraction, engaging the rhomboids and middle trapezius to counteract forward-rounded shoulders.
While this movement seems simple, the AI optimizes it by correlating your self-reported neck or shoulder pain with your training frequency to prevent aggravation. If your Apple Watch data indicates a highly sedentary day, the app can prioritize this activation drill to counteract stiffness, while also tracking your reported RPE to ensure you are creating enough tension to stimulate the rhomboids without straining.
Form Cues
- Stand tall with your chest lifted and chin tucked
- Pull your shoulder blades directly toward each other
- Imagine pinching a pencil between your scapulae
- Hold the peak contraction for 1-2 seconds
- Keep your shoulders depressed and away from your ears
- Don't shrug your shoulders up toward your ears
- Don't jut your head forward as you squeeze
- Don't arch your lower back to fake the movement
- Don't hold your breath during the contraction
Common Mistakes
- Shrugging the upper traps
- Protruding the neck forward
- Hyperextending the lumbar spine
- Releasing tension too quickly
Muscles Worked
This exercise primarily isolates the rhomboids and middle trapezius, the key stabilizers responsible for scapular retraction. By strengthening these muscles, you reduce the load on the upper traps and neck, effectively countering the "hunched" posture common in desk workers.
Primary
Secondary
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