Starting Position: Stand with your feet hip-width apart, toes pointing forward, with arms by your sides. Engage your abdominal muscles to stabilize your spine. Keep the chest lifted and your chin tilted slightly up.
Exhale and pull the shoulder blades down and back. Do not allow the low back to arch. Hold the contraction for 5-10 seconds for a total of 2-4 repetitions.
. Perform the exercise on one shoulder at a time.
. Isolate the two movements. Perform scapulae depression (pull the shoulder(s) down and hold the contraction for 5-10 seconds. Then perform scapulae retraction (pull the shoulder(s) back and hold the contraction for 5-10 seconds. Repeat 2-4 repetitions of each exercise on both shoulders.
. This exercise can be performed lying on your back. Starting position: Lying on your back on a matt with knees bent and feet flat on the floor. The hips bone, knee, and second toe should be aligned. Place your arms by yours side with palms facing up. Continue with the listed steps.
Be sure to exhale with each contraction to help you achieve the desired range of motion. Keep the abdominals engaged to prevent any increase in lumbar lordosis (inward curvature of the back).