Shoulder Blade Squeeze
This exercise is performed while sitting on a chair with your back held straight and both feet flat on the floor. Push your shoulders in a backward motion and squeeze your shoulder blades together until you feel tension. Release after 10 seconds.
This exercise will work your trapezius muscles at the base of the neck as well as the back of the shoulders. You will again be sitting in a chair to perform these. Start by raising your breastbone a few inches, then press your shoulder blades together as you did in the shoulder blade squeeze, only this time applying more of a downward motion. Hold for 10 seconds and release.
To perform this exercise, you will need a wall to lean against. Stand with your back against the wall and your feet shoulder width apart. Raise your arms with the elbows bent at a 90-degree angle, and press your lower back, elbows, and wrists against the wall with your palms facing outward. Slowly raise your arms along the wall above your head, then return to the starting position. Repeat the process nine more times.
Side-Lying Shoulder Exercise
Begin by lying on your right side, with your left arm resting on your left side. Raise your arm and reach toward the ceiling, feeling your left shoulder blade moving back toward your other shoulder as you perform the movement. Perform nine more repetitions, then switch to the other side.