|This exercise focuses on the shoulder retractors including your middle trapezius and rhomboid muscles which are important in scapular stability, improving scapular dyskinesis and well as posture.|
Standing, hinge forwards at your hips keeping your knees soft and spine straight, until your torse is near paralell with the floor and your arms are hanging down relaxed towards the floor. Slide your shoulder blades together and down, then lift your hands up towards the ceiling keeping your arm straight and hands inline with your shoulders (so you make a T shape with your arms). When arms are level with the body, rotate your thumbs as far as you can towards the ceiling for an added squeeze. Keep neck straight and do not allow the chin to poke forwards. Lower back to the start position before repeating.
Start off with arm weight then progress onto small dumbells such as 1-2kg