Standing Scapular Press

1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Engage your core to maintain stability.
- Keep your arms relaxed at your sides.

2. Hand Position:
- Raise your arms to shoulder height, bent at the elbows, palms facing each other. This is your starting position.

3. Movement:
- Slowly push your shoulder blades down and together as you press your arms outward. Your elbows should remain bent and close to your body.
- Visualize squeezing a ball between your shoulder blades as you press outward.

4. Range of Motion:
- Continue pressing your arms outward until you feel a stretch across your upper back.
- Hold the position for a moment, feeling the tension in your back.

5. Return to Start:
- Gradually return your arms to the starting position while releasing the squeeze of your shoulder blades.

6. Repetitions:
- Repeat this movement for 10-15 repetitions, focusing on form and control rather than speed.

Tips:
- Keep your shoulders relaxed and avoid shrugging them upwards.
- Maintain a straight back throughout the movement.
- Breathe deeply, exhaling as you press your arms outward and inhaling as you return to the starting position.

This exercise is great for improving posture and strength in the upper back.