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Click through the steps at the bottom of the pop-up window.

STARTING POSITION
Lying on back, pelvis and spine neutral.
Knees bent, feet hip-distance apart on mat.
Arms long, reaching to ceiling.

INHALE

Reach fingers towards ceiling allowing shoulder blades to lift off mat. A widening between shoulder blades will occur - this is protraction.

EXHALE

bring shoulder blades back to starting position, widening across front of collarbone.

Repeat 3–5 times.

STARTING POSITION
Lying on back, pelvis and spine neutral.
Knees bent, feet hip-distance apart on mat.
Arms long, reaching to ceiling.

INHALE

bring shoulder blades closer together and towards mat. A widening across front of collarbone will occur - this is retraction.

EXHALE

bring shoulder blades back to starting position.

Complete 3-5 repetitions.




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