This exercise is great to work the mid to lower traps, as well as the posterior deltoids. It helps to build strength in the muscles that control scapular stabilisation.
Demonstration and Instructions
Lying face down, have both arms outstretched to the side at 150 degrees abduction. Lift your face away from the floor and lengthen the back of the neck. Squeeze both shoulder blades together, then lift your arms up away from the floor, continuing to squeeze shoulder blades, while spinning your thumbs up towards the ceiling. Maintain this lift away from the floor, then return to the start position.
Special Notes
Do not allow the shoulders to shrug up towards your ears. Keep them back and down.
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