30s hold · floor
Arms overhead in a Y, thumbs up. Lift and lower slowly.
- Lie face down, arms stretched overhead in a wide Y, thumbs pointing up.
- Rest your forehead on the floor and lengthen your neck.
- Lift both arms a few inches, leading with the thumbs.
- Lower slowly and repeat with control.
Where you feel itBelow the shoulder bladesBacks of the shoulders
Tips: Keep it slow. A small, steady lift does more than a big swing. Let the thumbs lead so the work stays low in the back.
Easier: Lift one arm at a time if both together feels like too much. Hold light weights or a band for more challenge as you get stronger.
