Targeted Muscle: Upper traps & lats
Purpose:
Setup: Standing wall protocol. Draw both arms up with elbows bent at 90°. Elbows in line with shoulders to start. Scapulae retracted and depressed against the wall (shoulders drawn down and back)
Exhale: Lead with elbows as you draw your arms towards the ceiling until the elbows roughly line up with your nose. If possible, keep elbows and wrists against the wall.
Inhale: Lead with elbows as you draw the arms back down until they line up with your mid chest.
Reminder: Maintain 90° angle of elbows throughout the movement. Be sure to keep shoulder blades depressed and firmly retracted against the wall. Elbows travel from the span of your ears to your mid-chest.