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Try “plank scapula retractions” to strengthen your core, shoulders and upper back
Face the sofa. Place your hands on the edge of the sofa and your feet on the floor. Keep your elbows and arms straight – your body should form a straight line from your feet to your shoulders. Maintain this plank position and pull your shoulder blades together. TIP: Don’t arch or round your back. Imagine you are trying to crack a walnut with your shoulder blades. If you can’t help but arch or round your lower back, modify the exercise by placing your knees on the ground.
If the position irritates your wrists, don’t use the sofa. Balance on your forearms and toes on the ground.