Plank Scapular Squeezes

  1. Move into a plank position on your hands. Arch through your upper back. Align your hips with your shoulders. Rotate your elbows forwards as much as possible.

  2. Allow your upper back to drop, squeezing your shoulder blades together.

  3. Then push your upper back up, pulling your shoulder blades apart.

  4. Keep your shoulders away from your ears and elbows rotated forward the entire time.