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Scapular Retraction
- 1 - Stand or sit tall with your feet flat and your arms relaxed at your sides or bent to 90 degrees.
- 2 - Keep your chest lifted, ribs down, and neck neutral without arching your lower back.
- 3 - Gently draw your shoulder blades back toward each other as if trying to pinch a pencil between them.
- 4 - Keep your shoulders down and avoid shrugging toward your ears.
- 5 - Hold the squeezed position briefly while maintaining steady breathing.
- 6 - Slowly release your shoulder blades back to the starting position under control.
- 7 - Repeat for the desired number of repetitions or hold duration.
