Instructions:
- 1Sit upright with a straight spine on a bench or chair
- 2Extend your arms forward at shoulder level
- 3Keep your arms straight, pull your shoulder blades towards each other
- 4Hold the position for a few seconds
- 5Relax and return to the starting position
Tips:
- Try to keep your shoulders relaxed to avoid tension in the neck
- Hold the end position for a few seconds to increase the muscle activation
- Focus on the movement of your shoulder blades, not your arms
- Avoid slouching during the exercise