Standing Back Squeeze

Stand up straight with your feet shoulder-width apart.

Extend your arms to the sides at shoulder height, palms facing downward.

Start with your shoulders relaxed and arms straight, as shown in the first image.

Gently pull your shoulder blades together, contracting the muscles in your upper back. This motion is depicted in the illustrated muscle engagement.

Hold the contraction and squeeze for a few seconds, focusing on the muscles between your shoulder blades.

Release the contraction and return to the starting position with your arms extended to the sides.

Repeat for the desired number of repetitions and sets. Typically, perform 10-15 reps for 2-3 sets with a 30-60 second rest between sets.

- Keep your neck relaxed and avoid shrugging your shoulders during the exercise.

- Engage your core to maintain balance and provide additional stability during the movement.

- It's important to focus on the quality of the muscle contraction rather than the quantity of repetitions.

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