Starting position: Arms shoulder width apart straight in front of you with palms on the wall. Chest starts sunk in towards the wall and shoulder blades together.
Movement: Slowly push your shoulder blades away from each other, or push your chest towards your spine. Hold for 5-10 seconds. Return to starting position.
Dosage: 5-10 sec hold, 15 reps, 2-3 sets, 1x/day.
Note: Keep elbows straight, trunk engaged, and shoulders over hips the entire time.
Regression: Instead of palms on the wall, perform with forearms on the wall making sure elbows are in line with shoulders
Progressions: Perform on an incline, such as a countertop: [ Ссылка ]
Or perform in a pushup position on the floor: [ Ссылка ]
![](https://i.ytimg.com/vi/yZVsAWcZRQ8/mqdefault.jpg)