Forearm Plank with Shoulder Protraction

Get into a standard forearm plank position with your elbows directly under your shoulders and your body in a straight line.

Engage your core and squeeze your glutes to keep your lower back stable throughout the movement.

Press firmly through your forearms to push the floor away, rounding your upper back slightly to protract your shoulder blades.

Hold this protracted position briefly while keeping your neck neutral and breathing steadily.

Slowly lower your chest back between your shoulder blades to retract them, then repeat the pressing motion.