Target Muscles: Mid to lower trapezius muscles. These muscles are located in the middle of your back.
Action Desired: Decreasing forward head posture, pulling the scapula back, activating the middle to lower trapezius muscles, and reducing tension on the upper trapezius muscles.
Position: Standing with your back to the wall, knees bent, head back to the wall, chin down and the pelvis tilted causing the low back to touch to wall.
Exercise Movements: From the start position bring your arms forward at shoulder level, elbows bent at 90 degrees and the thumb pointing back. Slowly bring your thumbs and elbows back to the wall maintaining the start position. If your shoulders raise or your lower back comes away from the wall you have gone too far. Hold the position for about 10 seconds.
Times per day: 1-3