How to: Scapular Push-Ups
- Begin on all fours on a yoga mat, ensuring that your hands are below your shoulders. Extend both legs behind you, resting on your knees. Your spine should be in a neutral position with your shoulder blades down and back. Gently draw your ribs to your hips to engage your core. This is your starting position. Inhale. While keeping your arms straight, slowly lower your chest towards the ground and squeeze your shoulder blades together. Exhale and press your arms into the floor to push your chest away from the mat as far as possible while keeping your arms straight. This should feel like your shoulder blades are being pushed apart. Slowly repeat for the specified number of repetitions or amount of time.
Alternative Exercises for No Equipment
* Results may vary. Strict adherence to the nutrition and exercise guide are required for best results.