Scapular CARS

Begin in a tall kneeling position with a vertical posture. Raise your arms so that they are parallel to the floor. Slowly reach forward as far as you can, rounding your back and spreading the scapula around the rib cage (protraction). Then shrug your shoulders to your ears (elevation). Then pull the scapulae together, as if pinching a “pencil” between them (retraction). Then push your scapulae down toward your hips as far as possible (depression). You can think about this as “drawing a box” with your scaps. Perform this movement in both directions.