Videos

First imagine a pull-up motion, followed by a negative pull up (i.e. slowly lowering yourself down). Now you will replicate this from child's pose fixing your forearms/elbow on the floor/bed/chair. To keep the focus on the rib-shoulder blade connection, keep the arms and forearms in the same position during the movement as much as possible. Gradually pull your ribs and pelvis up towards your head (your shoulder blades will be rotating on your rib cage and around the head/ball of the shoulder). Then gradually let the weight of your pelvis sink back towards your heels while maintaining activation of muscles around your shoulder blade to slow down the motion.