An exercise for strengthening the scapula (upper back):
Assume a position against a wall with the heels of the feet roughly a foot away. Lean back against the wall with the buttocks and upper back in contact with the wall – in a comfortably position in which you do not hyperextend the low back. With the elbows bent to 90-degress touching the wall and the back of the hands also against the wall, attempt to slide up and down the wall. Only slide to a comfort range, while contracting the abdominal muscle. Try 5 slides.
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