Scapula Elevation Depression

Stand tall with your feet shoulder-width apart and your arms relaxed completely by your sides.

Keep your arms straight and elevate your shoulders straight up toward your ears as high as possible.

Pause briefly at the top of the movement to feel a strong contraction in your upper back and traps.

Slowly lower your shoulders downward, actively depressing them as far away from your ears as you can.

Return to the neutral starting position and repeat the movement for your desired repetitions.