Step 1

Starting Position: Stand with your feet hip-width apart, toes pointing forward, with arms by your sides. Contract your abdominal muscles (“brace”) to stabilize your spine while holding your chest up and out with your head tilted slightly up.

Step 2

Exhale and depress and retract your scapulae (pull shoulders down and back) without arching your low back. Hold the contraction for 5-10 seconds for a total of 2-4 repetitions. 

Step 3

Exercise Variations: 

  1. Perform the exercise on one shoulder at a time.
  2. 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.
  3. This exercise can be performed in the supine position (on your back).  Starting position: Lying supine (on your back) on a matt with knees bent to 90 degrees and feet flat on the floor.  Align the anterior superior iliac spine (ASIS) with the knee and second toe.  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).