Office Yoga: Exercises for the Shoulder Blades

Shoulder Blade Exercise 1

Start Position: Sit on your chair with back and head straight. Arms should rest on your lap.
As you Inhale: Raise your arms sideways to shoulder level. Make your hands into fists. Push your arms backward and downward so as to create a light squeezing of the shoulder blade and shoulder muscles. Try to keep the shoulders low and relaxed.
Hold for 2 Breaths
As you Exhale: Bring your arms back to shoulder level and repeat. After 2 repetitions bring arms gently back to start position.

Start Position: Sit up straight in your chair and raise your arms sideways to shoulder level so that your fingertips point towards the ceiling.
As you Inhale: Squeeze your shoulder blades firmly together by pushing your arms backward.
As you Exhale: Keeping the same position slowly lower your arms keeping the shoulder blades squeezed firmly together until the arms are at the sides of the body. Hold for 2 breaths and allow shoulder blades to expand. Relax the arms slowly and repeat.
Repeat 3 times