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Try “plank scapula retractions” to strengthen your core, shoulders and upper back

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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.

Trish McAlaster

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If the position irritates your wrists, don’t use the sofa. Balance on your forearms and toes on the ground.

Trish McAlaster

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