30s hold · floor
Draw your elbows back and squeeze your shoulder blades together.
- Lie face down with your arms out to the sides, elbows bent like a goalpost.
- Lift your chest slightly and look down to keep your neck long.
- Draw your elbows down toward your ribs, squeezing your shoulder blades together.
- Reach your arms back out slowly and repeat.
Where you feel itBetween the shoulder bladesMid back
Tips: The squeeze between the shoulder blades is the whole movement. Keep your shoulders down, away from your ears, as you pull.
Easier: Rest your forehead down if lifting the chest is too much. Hold a light band across your hands to add resistance as you get stronger.
