This pose will help you loosen up and develop flexibility, so you can properly engage all of the back and shoulder muscles during the other exercises. With practice, you will notice the chest releasing and your shoulder blades pushing back with greater ease. Try stretching one shoulder at a time against a wall or stand in a doorframe to stretch both arms.
- Stand with one leg in front of the other. Place elbows on wall or door frame below shoulder height. Push scapulae (shoulder blades) down and back as if trying to squeeze them together. Engage abs, and close the rib cage.
- Slowly bend the front knee, stretching forward to target the shoulder and scapula.
- Increase the intensity by massaging the muscle tissue in the front of the chest, right below the shoulder.
- Hold 30 seconds, release, switch sides or change legs, and repeat one more set.