Scapular Pull Down

Setup

• Kneel on a yoga mat with knees hip-width apart and your torso upright.

• Engage your core to maintain a neutral spine.

Movement

• Start with your arms in a 'goal post' position, with elbows bent at 90 degrees and shoulders in line with your elbows.

• Inhale and prepare.

• Exhale as you focus on pulling your shoulder blades together and down your back. Think about tucking your shoulder blades into your back pockets.

• Simultaneously reach your arms fully overhead, maintaining a wide, V-shape angle, while keeping your shoulders dropped away from your ears.

• Inhale and return to the starting 'goal post' position, maintaining tension between your shoulder blades throughout the movement.

Focus

• Keep the movement controlled and focus on the activation of the muscles between and below the shoulder blades rather than simply moving the arms.