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This strengthening exercise is designed to enhance awareness and control of the muscles that protract and retract the shoulder blades.


  • With bent elbows, place the forearm onto the wall slightly below the line of the shoulder joint 
  • With a relaxed neck squeeze the shoulder blades together 
  • Move in the opposing direction and round through the chest pulling the shoulder blades apart 
  • Repeat 


  • Excessive hip movement forwards/backwards
  • Arching through the lower back
  • Neck extension