30s hold · chair
Elbows down and back into a W. Squeeze, then release.
- Sit tall toward the front of the seat, feet flat.
- Lift your arms so your elbows are bent and your hands point up, palms forward.
- Draw your elbows down and back, squeezing your shoulder blades together.
- Hold for a moment, then let the arms drift forward, and repeat slowly.
Where you feel itBetween the shoulder bladesBack of the shoulders
Tips: The squeeze is the work. Keep the movement slow and small rather than fast and wide. Shoulders stay down. If they creep toward your ears, make the W smaller.
Easier: Rest between squeezes with your hands in your lap. Do it with your back against the chair for more support.