Masi explains. Extend your shoulders to the front and squeeze your shoulder blades to bring yourself up. Sit on the ground. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. The common cue of “Squeeze your shoulder blades together” for improving posture is detrimental to shoulder health. Located in the upper back, these muscles connect the spine to the shoulder blades and help stabilize the scapula during movement. Finally, bring your arms down and out to the sides to make your body a “T” shape. Exercising this muscle group will help you achieve a strong back and help you maintain proper alignment and posture, explains Jones. Squeeze your abs and glutes to keep your core tight. motion, pull both arms back to the 90-90 position (90 degrees of shoulder abduction, 90 degrees of elbow flexion) while squeezing the. Do 2 sets of 8 to 12. Now pull your shoulders forward like reach out until you feel your scapulae pulling away from each other. I shoot the tru ball ultra 3 backtension release currently. The key difference is that all sides of a rhombus are equal and opposite sides are parallel, whereas only opposite sides of a rhomboid are equal and parallel. Repeat all stretches ideally about three to five times. Repeat 20 times. 5. Hold this position for 10-15 seconds before releasing. Day 4 – Incline Dumbbell Row: 3 sets x 12 reps @ 65%. 1arm rows are great but one other benefit of using a barbell is that itll help your deadlift get stronger. Then, gently forward bend your head to feel a deep stretch. It’s ok to protract the shoulder blades to get more of a stretch during the eccentric phase (when you are bringing the band back towards your feet). Focus on squeezing your shoulder blades together and pausing for a second. Then, at shoulder height, stretch your arms straight out in front of you. To stretch it you'd want your scapula protracted so you could hold onto something with your hand about shoulder height and really extend your arm/let your shoulder blade move out. Reclined rhomboid squeezes exercise at home workout #youtube #homeworkout #fitness #workout #fit #youtubeshorts #viral #videos #bodybuilderhome workout🏋🚴. aasa krta hu ki aap log harroj meri he tarah exercise ko follow krte hoge. Slightly lean your torso back. Step on a band and squat until your hands are above your knees. Reclined Rhomboid Squeezes Prone Triceps Pushups Up And Down Plank Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1Retract your scapula as part of the set up for the row. Levator Scapulae: This muscle sits on the back side of the. Sit or stand with good posture. Upright row. Finally, pull rearward, concentrating on pressing your shoulder blades together. The seated neutral grip row effectively targets the rhomboids and mid-back muscles by letting you tuck in your elbows as you row. Repeat 10-12 reps for three sets. The rhomboid squeeze as seen in the picture above is very helpful in stretching to correct upper crossed syndrome. What is a shoulder squeeze? In this article, we will discuss how to put together an effective rhomboid workout and then provide step-by-step instructions for the following best rhomboid exercises for a strong and sculpted back: Band Pull-Aparts. The insertion of the muscle onto the scapula extends from the inferior angle to the base of the scapular spine. You should be in this position for few seconds and then slowly return to the original posture. Sit on the floor with your knees bent and your arms extended in front of you at shoulder heightSlightly lean your upper body backPull your elbows back and sq. This is especially true if you have overdeveloped chest muscles or your shoulders pronate forward. Decline Crunch. Discover the best exercises and stretches to fix rhomboids pain and fix referral pain. Insertion: vertebral edge of scapula. Rows: Use resistance bands or dumbbells to perform rowing motions, engaging the rhomboids and upper back muscles. Hold 5 seconds. Top 7 Rhomboid ExercisesRhomboids retract your scapula so you could do scapula squeezes pulling your shoulder blades together. e. Day 1. ” It weakens with age or disuse. Slowly pull your arms backwards, tightening your rhomboids by squeezing your shoulder blades together as shown. Lats should have arms by your side and pulling to the belly, upper back should be arms at a right angle to the torso and pull to your chest, rear delts should be somewhere around 45 degrees (his more precise approach said start at a right. Applying heat will help relax the Rhomboid muscles. They run diagonally from your cervical and thoracic spine to the edge of your scapulae or shoulder blades (1). Gildenhuys GM's 10 research works with 188 citations and 4,814 reads, including: Variances in the body composition of elderly woman following progressive mat PilatesPak J Med Sci 2016 Vol. 😊Follow our coach to correct your position and train effect. Begin this exercise standing or sitting with your back straight. . Prone lateral raise. [deleted] • 6 yr. Align your hands under the creases of your armpits and squeeze your elbows in against your ribs. While either sitting or standing with your arms by your sides, squeeze your shoulder blades together towards your spine. a. Low seated row The low seated row is a popular low row exercise. This is typically seen with a slumped posture when. One of my dance teachers describes good upper body posture as coming from "putting your shoulder blades in your back pockets" (pulled down the back, which also draws them. 5 1153 Nebulization in adults with cystic fibrosis However, from infancy, CF patients must beScapular dyskinesia (SD) is a term that describes a physical impairment in which the scapula's position and motion are altered. Home workout for women: reclined romboid squeeze - YouTube ★★★ HOME WORKOUTS FOR WOMEN ★★★No matter how serious you are about getting fit, sometimes exercising your Netflix. Keeping your torso and lower body on the ground, engage your core and raise your arms overhead, really feeling a squeeze in your shoulder blades. In other words, the lower-trap and rhomboid muscles tug your scapula downward, as in the vertical pull exercises (pull-ups and lat pull-downs). Here are five stretches that are effective in stretching and balancing the muscles in Lower Cross Syndrome:Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateLeg extensions and curls were a joke, as were the rhomboid squeezes, but everything else was plenty tough. They play a vital role in activities that involve pulling, lifting, and rotating the shoulders. Step back to create tension in the band. A rhomboid strain is a condition when the muscles on your back are stretched or torn, causing pain. Bend your. Clutch the barbell in both your hands with palms angled to the floor and at grip wider than the shoulder distance. Rhomboid minor sits a little higher, attaching from the nuchal ligaments and spinous processes of C7-T1 to the medial border of the scapula. Fly, Triceps French Press, Biceps Curl, Rhomboid Squeeze, Knee Flexion (Prone), Minisquat, and Ankle Plantarflexion. 3. Squeeze your shoulder blades together as if you are trying to hold a pencil between them. A very simple exercise designed to train the rhomboids and middle trapezius. Steps: Stand side-on to a flat bench with a dumbbell in your outside hand. 30sec each. Squeeze shoulder blades together. Decline Push-up. Hold a light dumbbell in each hand. A rhomboid exercise that targets the traps and upper body. Gallbladder problems include gallstones, infections, and blockages. Now that the form has been outlined, it is important to consider assistance work. Squeeze the upper back muscles and hold for a second. After that time, the blood clot will be slowly reabsorbed. Squeeze your shoulder blades together at the top of the movement, then slowly lower the band back down. Dr. reclined rhomboid squeezes ( 12 times) 16. One-arm bench dip. As the exercise becomes10 reclined rhomboid squeezes (video link here if you need to check) 10 tricep dips – best on a dining chair if possible ; 50 jump rope or jumping jacks; 10 burpees; 10 opposite arm & leg lifts – superwoman pose 🙂 (each side) 10 plank side walk (each side) 50 jump rope or jumping jacksSqueeze your shoulder blades together at the top of the movement. Repeat for reps. Repeat the process on the other side. Chest-Supported Row. Definitely lots to think about there. 2. Bend your knees and place your feet flat on the floor. Hold for 20 to 30 seconds. You can do this sitting exercise while sitting or standing. Low-to-High Cable Rows. Squat variation: 3-5 sets x 3-5 reps. It inserts at the scapula's medial border near the base of the spine of the scapula. Nerve: dorsal scapular (C4-C5). Your chin should be tucked in slightly and your shoulders should be back slightly. Lie flat on your stomach on a mat or bench. Table of Contents show. Scapular Clocks. Squeeze your shoulder blades together and slowly lift your arms and chest off the ground, keeping your neck straight. Dumbbell rows effectively work your back muscles, also known as your rhomboids. Stay in this position for few seconds, relax your shoulders and repeat. The rhomboid muscles (together with the levator. neck pain. Stand tall with your feet shoulder-width apart and hold the dumbbells at your sides. Repeat ____ times. CONDITIONIN G EXERCISE DANE M. Keeping your elbows extended, contract your back muscles to pull your arms overhead and back in a Y shape, so you lift your body just shy of vertical. Repeat for 10-12 reps. Avoid hunching your shoulders, and keep your chin tucked to maintain a neutral spine during the exercise. See: illus. Fire your rhomboids (back) and rotator cuff muscles to pull the resistance band straight back across your chest, like shooting a bow and arrow. Meanwhile, your right hand remains down by your side. Though not as flashy as other muscles of the back, the rhomboids play an integral role in controlling the shoulder girdle and scapula- a useful ability for any upper body exercise. Tendinitis is inflammation Heat, swelling, and redness caused by the body’s protective response to injury or infection. You don't need to feel the muscle burn to ensure it works. Lower trapezoids and rhomboids – Engaging these keep the shoulders from hunching forward, especially with arm elevation. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. Avoid a hollow back by flexing your abdominal muscles. If you have joint problems in your shoulder, the. Get yoked with these back exercises that work your trapezius muscles, rear delts and rhomboids. The rhomboids connect your scapulae to your thoracic spine. The key to targeting the rhomboids is pulling the shoulder blades back and together (scapular retraction), and then squeezing the muscles in that retracted position; this is what should occur at the end of a row. Brachial Plexus. The rhomboid muscles consist of two muscles: the rhomboid major and the rhomboid minor. Now, holding the other end of the band, get your right band upward to your left hand. Then slowly lower your arms to the start position. This guide lists 11 effective rhomboid exercises that can strengthen your back. Slowly tilt your head to the right, bringing your right ear toward your right shoulder. The bent over barbell row is an excellent exercise for working the rhomboids but only when done correctly. These movements focus specifically on improving the integrity and strength of the muscles around the shoulder blades. Pull your elbows back and squeeze your shoulder blades. Improve your posture by strengthening your Rhomboids with dumbbells. Enroll in our online course: DOWNLOAD OUR APP:📱 iPhone/iPad: Android: GET OUR ASSESSMENT B. Rhomboids: The rhomboids are made up of two muscles, the rhomboid minor and major. e. Bend your knees and place flat feet on the ground. It’s a small and controlled movement but very effective for strengthening this area. While holding the arm in this position, rotate the hand upward, until the hand is even with the elbow. Press hard into the wall by leaning your hips forward. Dumbbell Alternate Bicep Curl. . Control. Group 2 . Learn how to do this exercise: Side Lying Floor Stretch Right. Are the rhomboids under the trapezius? The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. 2. Then place your arms upfront and pull the force backward. Working out your shoulders and back with weights. Repeat ____ times. My goal is to give everyone the tools they need when it comes to fitness. The trapezius, rhomboids, and latissimus dorsi muscles are responsible for retraction. Here’s the bat wing version. pptx from PHYS 3575 at The Far Eastern University. Trapezius Muscle. 142K views, 2. Squeeze your lats in this position, avoiding leaning backward as you do so. Do 3 sets of 15 repWhat exercises work the rhomboids? December 13, 2022 by. Hold the stretch for 20-30 seconds, then release. 7. This promotes shoulder external rotation in both arms and piling up an excellent rhomboid squeeze. By hitting the upper back with a careful combination of exercises in a various movement planes, you maximize your upper back strength and size. com - How to DoRECLINED RHOMBOID SQUEEZES_1080p_000001. That's the function of the muscles of the muscles on the scapulae (rhomoboid min/maj, middle fibres of trapezius). Strains of the rhomboid muscle are often caused by overuse, bad form, bad. Repeat this excise. 12. Hold a dumbbell in each hand. Add 3 sets of 15-20 reps of these into a morning mobility routine & you’ll notice the. 12. Return the bar to the starting position slowly. The world counted her out. . These are muscles in your upper back that connect the inner part of your shoulder blades to your spine. Adult Advisor 2015. Pull your shoulder blades down and relax. This move. Relax and return to the starting position. Hold the ends of the band with both hands, palms facing each other. prone triceps push ups ( 14 times) 15. Swelling or lumps around the anus. Rhomboid Strain or Spasm Exercises: References. Squeeze your pecs to raise the weights back up to the starting position. Grab the dumbbell with your working hand. . My air squats are great (according to my trainer), but as soon as I get a bar on my back my form. Walkdown Plank + Slaps: Stand tall, bend down walk with your hands come to a plank position slap on your shoulder. Reclined rhomboid squeezes exercise at home workout #youtube #homeworkout #fitness #workout #fit #youtubeshorts #viral #videos #bodybuilderWhat is the action of rhomboid major? The main action of the rhomboid muscles is scapular retraction around the scapulothoracic joint. That's the function of the muscles of the muscles on the scapulae (rhomoboid min/maj, middle fibres of trapezius). Ventral raises. at the same height and parallel to the floor. Lift your arms to shoulder height and squeeze your shoulder blades together at the top. 5. Tighten the rhomboids by squeezing the shoulder blades as hard as possible, and ensure that the exercise. upper body to make harder add weight and 10 burpees in between each exercise 2 min each exercise arm circle forwards / back / drummer boy / fruit ninja 4 - 30…Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateReclined Rhomboid Squeezes: Sit down with bent knees. This workout also leads to developing good abs. Keep the movement slow and controlled. The words dyskinesia or dysrhythmia are often used instead of dyskinesia. When we squeeze the shoulder blades, we essentially contract primarily the rhomboids. Sit on the ground. A very simple exercise designed to train the rhomboids and middle trapezius. Toned, Lean Arms Workout — Rhomboids, Shoulders, Bicep, Tricep, and Chest Workout. guys do all these exercises daily. 다리는 어깨너비만큼 벌리고 바르게 서주세요. If you have weak rhomboids, this can compromise your stability and proper form during the workout, which can increase your risk of injury. The 3 most common BP errors are considered below. An icon used to represent a menu that can be toggled by interacting with this icon. 👉 Subscribe to our channel to get more videosThis exercise works your shoulders, back and abs. As the upper back becomes rounded, the rhomboid muscles stretch out. Exhale and lower your shoulders. . Why it’s great: Pull-ups are an elite back exercise and work most of the muscles in your upper and mid-back (the rhomboids included, of course!). I prefer the single row as it allows me to focus on the rhomboid squeeze. Another issue is that the cue to squeeze the shoulder blades together as if to pinch a pencil between them, even though it’s a great way to isolate the rhomboids, is not actually the. To open the chest, squeeze the lowest points toward the small of your back, without arching the back. Bleeding with a bowel movement. Hold one second and slowly let the hand rotate to the starting position and repeat. Squeeze shoulder blades together. This time you will not roll anymore, instead you’ll be sitting on a chair. Rhomboid Squeeze This Pilates exercise supports the straightening of the thoracic spine and ensures good posture. Study with Quizlet and memorize flashcards containing terms like EOP, mastoid process, C7 and more. 4. You can use a cable machine as well for this exercise, but I’d like to give you this band option you can do at home. Smoothly extend your arms, let your shoulders shrug forward to stretch. Bend your knees and place flat feet on the ground. The common cue of “Squeeze your shoulder blades together” for improving posture is detrimental to shoulder health. While keeping your shoulder blades pulled together and. Roots of the plexus are formed by spinal nerve roots of C5-T1. Pull the rope towards your face while squeezing your shoulder blades together. What I do to execute my shot is draw back with most pressure on index finger, anchor, aim , transfer pressure to middle and ring finger. Rhomboids Stretch. Applying ice will help numb the muscular pain. Do this workout in Workout Trainer, the best free workout app for iOS & Android. But an over-emphasis on squeezing the shoulder blades and using the rhomboids as prime stabilizers is not the. These exercises may look simple and straightforward but they are key to activating and engaging your rhomboids, especially before you go on to do any heavy back exercises. Perform the rhomboid squeeze exercise to achieve good scapular stability, and to assist with shoulder movements and control with shoulder activities. Allow the bar to hang while your arms are straight. Option 1: Forward Facing Wall Slide – Place your arms in a pillowcase, grab the inside corners, and imagine rotating your hands outward. Wall Angels: Stand against a wall and raise arms, forming a “W” shape. Gently squeeze your shoulder blades together, as if you were trying to touch them in the middle of your back. . trouble moving the affected area. Publishing platform for digital magazines, interactive publications and online catalogs. How to do Rhomboid Squeeze. Scapular winging occurs when the serratus anterior is weak which can effectively allow the rhomboid and trapezius muscles to “run wild. I am in a hunting league and everyonce in a while get where I cannot seem. a) Bent Over Rows. 2. . To activate your rhomboids, squeeze your shoulder blades together. Assistance work Now that the form has been outlined, it is important to consider assistance work. These stretches help release tension in the neck and upper back, which can alleviate pain associated with rhomboid dysfunction. 👉 Subscribe to our channel to get more videos💪This exercise strengthens your shoulders and upper back muscles. Hold each stretch below for 30 seconds and then release. These and other muscles form the shoulder girdle that holds your shoulder blade and shoulder stable. . My goal is to give everyone the tools they need when it comes to fitness. Bend your elbows until your forearms and upper arms form a sharp angle. . How to do it: Lay chest down on an incline bench ; Use a steep angle to target the traps and rhomboids ; Hold weights in each hand ; Slowly shrug your shoulders up towards your ears; Hold and squeeze at the top of the motion ; Let your shoulders fall, rest a beat, and repeat; Why: Shoulder squeeze. If you have joint problems in your shoulder, the. If your pain is severe, consider placing an ice pack over the Rhomboid region for 5-10 minutes. Face-Pull with Band. It targets the rhomboids and other upper back muscles, as well as the rear delts and rotator cuff. Create tension by squeezing your shoulder blades together, but without shrugging them. . There is a palpable defect in the Achilles' tendon. Focus on your lats and really squeeze them on the way down and keep them tight and contracted on the way back up. The rhomboids attach to the thoracic portion of your spine and to your shoulder blades. Press into both of your elbows, elevate your chest, engage the core and lift your legs up to meet a 45-degree angle. child's pose ( 30 seconds) ( age is just number) we all should be very active till our last breath the best example is shown. along with that, fatique and high. Don’t get me wrong, the rhomboids are absolutely an important scapulothoracic muscle involved in scapular rotation and stability. Hold 5 seconds. Keep little weight in your hands — let the squeeze of your shoulders do the lifting work. Learn how to do this exercise: Rhomboid Squeeze. While you keep your shoulders down and shoulder blades together, squeeze your core. aight back, stretching the tubing for resistance. Start with a resistance band attached in front of you. Rhomboid muscle pain may be caused by overuse or injury to the muscle. There are two rhomboids: major (largest) and minor (smallest). Prone Y raises target the rhomboids and lower trapezius muscles, helping to improve posture and shoulder stability. squeezing your shoulder blades together at the top. reclined rhomboid squeezes ( 12 times) 13. Browse this and over 2,000 other exercises in the free Workout Trainer app for iOS and Android. The 3 most common BP errors are considered below. A great movement to strengthen those muscles & improve posture & mobility: Lying Rhomboid Squeezes. 3. Take a deep breath and lift your shoulders up to slowly rotate. External Rotation With Arm Abducted 90° _____ Main muscles worked: Infraspinatus and teres minor You should feel this exercise at the back of your shoulder and into your upper back Equipment needed: Use an elastic stretch band of comfortable resistance. Keep your hands on your side, and extend towards the floor. Did it with the video in order to practice the movements. The origin of the rhomboid muscles is from the spinous processes of the. Rhomboid stretch. They act to rotate the scapula. If they get really strong and short, or overactive, the rhomboids maintain the scapula in a downward rotated position, which will limit overhead movement. Make sure you keep your neck straight for the best form. 2. Place your closest hand on the bench. Pull your upper arms back to row the dumbbells to your chest. Focus on your lats and really squeeze them on the way down and keep them tight. Summary. Lead with your elbows, keep your wrists straight, and squeeze your shoulders together to maximize upper-back engagement. . I perform them well, I check my mirror and my girlfriend confirms that my form. Repeat 20 times. Repeat on the left side. . Return toRhomboid squeezes. Keeping your elbows high, pull the band towards your face, squeezing your shoulder blades together. Bend your elbows until your forearms and upper arms form a sharp angle. I have CTX Upper Body and Pyramid Upper Body. 12. Discover the importance of rhomboid muscles in maintaining healthy shoulder posture and reducing upper back tension. Perform 3 sets of 10 repetitions provided the exercise is pain free. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy & Safety How YouTube works Test new features NFL Sunday Ticket Press Copyright. View WEEK 8- CONDITIONING EXERCISE-1. Rhomboids; Accessory muscles: Serratus anterior Place arms with elbow bent at right angle and palms down, in the “stop” position. Today I…Reclined Rhomboid Squeezes Prone Triceps Pushups Workouts by this Member Daily Workout 5 mins 32 secs, Moderate Daily Workout UG1 8 mins 25 secs, Moderate Daily Workout UG2 10 mins 23 secs, Moderate Daily Workout UG3 13 mins 35 secs, Moderate Home Workout Day 1 5 mins 8 secs, ModerateHere’s an example of a middle-trap workout that uses this spreadsheet and Renaissance Periodization Trap Training Tips as a guide: Week 1 – 10 sets. Lift your shoulders up and hold for about 5 seconds. Respiratory muscle weakness is a common feature of a multitude of cardiopulmonary diseases and has led to an increasing awareness that respiratory muscle weakness can be a compounding factor in. Rhomboid exercises benefit people who have been suffering from acute pain in or around the shoulder or upper back area. Dragon Walks. Title: Maryolinger Series01 Article10 Draft02, Author: Damian Brennan, Length: 3 pages, Published: 2015-06-11While your back and arm muscles can handle lots of weight to failure, your shoulder joints can be a more delicate matterThe rhomboids are located between the shoulder blades, and their primary role is to retract (pull) the shoulder blazers together. Scapular Squeezes. About. Take a breath in, return to the starting position, and repeat. aur ek nat. Posted by u/[Deleted Account] - 4 votes and 6 comments1 Rhomboid Squeezes 2 Bicep Squeezes 3 Arm Circles 4 Arm Circles – opposite direction 5 Tricep Push Ups 6 Row Pulls 7 Side Push Ups 8 Other Side 9 Tricep Dips 10 Regular Push Ups It seems deceptively difficult, but by that last interval of basic push ups, your arm muscles will be burning!The rhomboid muscle is shaped like a triangle and is a very thin muscle. X32 Second : Knee Push-upWith your elbows locked in a straight position, pull your hands off the ground as you simultaneously squeeze your shoulder blades together. In this exercise, you have to stand with your feet shoulder-width apart. The rhomboid muscles, located on your upper back underneath the trapezius muscle, play a big part when it comes to posture. 7K likes, 112 loves, 57 comments, 2. Then squeeze your glutes, take a deep breath out, and press the back of your forearms into the wall as you slide them up toward the ceiling. Dr. Rhomboids: The rhomboids are made of two muscles, the rhomboid major and rhomboid minor. . Slowly tighten your rhomboids by squeezing your shoulder blades together as hard and far as possible provided the exercise is pain-free. Assistance work. Just think of the thrill that you'll feel when you see Jablonski rhomboid squeezes mentioned in the same breath as Scott curls! Testosterone reader John Paul Catanzaro – who also happens to be a pretty good writer – took us up on our offer and sent in the following two movements. Grab on to either end (it should be a long resistance band). How to do Rhomboid Pulls. The rhomboids are rhombus-shaped and are used to pull the shoulder blades together. Take a breath in, return to the starting position, and repeat. Squeeze your shoulder blades together at the top of the movement, then slowly lower the band back down. i know DL, either too short or too long can cause it. Draw your shoulder blades back and squeeze them together. Repeat the workout 10-20 times daily.