Scapular wall push
Move the shoulder blades while keeping the elbows mostly straight.
How to do it
- Place hands on a wall at chest height.
- Gently push the wall away so your upper back broadens.
- Allow a small return without bending much at the elbows.
Form check
Keep the movement small and the neck relaxed.
Make it easier
Stand closer to the wall.
Move within a comfortable range and keep breathing. Stop if a movement causes pain or you feel unwell. Ask a qualified trainer for help with unfamiliar equipment.