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- Start in a 4-point kneeling position with your hands under your shoulders and knees under your hips.
- Keep your arms straight and your spine in a neutral position.
- Gently engage your core to prevent your lower back from sagging.
- Without bending your elbows, slowly draw your shoulder blades together (retraction), allowing your chest to lower slightly towards the floor.
- Then push through your hands to spread your shoulder blades apart (protraction), lifting your upper back slightly towards the ceiling.
- Keep your head in line with your spine and avoid shrugging your shoulders.
- Move in a slow and controlled manner, focusing on the shoulder blades gliding along the ribcage.
- Complete repetitions as prescribed by your physiotherapist.
