45s hold · floor
Lift your chest, thumbs up, and squeeze your shoulder blades.
- Lie face down with your arms alongside your body, thumbs pointing up.
- Draw your shoulder blades together and down toward your hips.
- Lift your chest and hands a few inches from the floor.
- Hold, breathing easily, then lower slowly.
Where you feel itBetween the shoulder bladesMid back
Tips: The lift stays small. The squeeze between the shoulder blades is the work. Let your legs stay relaxed on the floor. Only your chest and arms lift. Keep your neck long and your gaze down at the floor.
Easier: Rest your forehead on a folded towel between lifts. Hold a light resistance band taut between your hands for more challenge as you get stronger.
