Instructions:
- 1Sit tall in a chair with your back straight and feet flat on the floor
- 2Relax your shoulders and keep your chin parallel to the floor
- 3Draw your shoulder blades back and down as if you're trying to get them to touch
- 4Hold this contraction for a couple of seconds
- 5Slowly release and return to starting position
Tips:
- Make sure to keep your neck neutral, do not tilt or twist it
- Breathe normally during the exercise, do not hold your breath
- Keep your movements smooth and controlled instead of jerky to avoid injury
- Avoid shrugging or lifting your shoulders, the movement should be a squeeze back and down