Stand a few feet away from a wall, facing it. Place both hands flat on the wall with the elbows straight. Slowly move the chest towards the wall, keeping the elbow straight, focusing on bringing the scapulae (shoulder blades) close together. Hold this position for 2 breaths then move the chest back and focus on pushing the scapula (shoulder blades) apart. Hold this position for 2 breaths. Repeat 10 times.
Primary Goal: To stretch and strengthen the muscles around the scapula and to mobilize the shoulder and scapula.
Focus Structures: Deltoid, Rhomboids, Trapezius. Serratus Anterior