First of all you don't have to sit on your knees for this. Stand, sit in a chair, sit on the floor, whatever is comfortable. Remember, I'm big on taking any other difficulty out of the equation and isolating your energy into the movement.

This movement is helping us find glide in your shoulder blades. Remember that a curved thoracic spine, stuck fascia and tight trigger points in our muscles can all interfere with a nice smooth glide. We also want to take time to help the neuromuscular connections to form. That means that the brain and body are operating in sync with each other.

Remember, I shared with you that we are keeping 4 layers in mind: bones, nerves, fascia and muscles.

INSTRUCTIONS:

• In this exercise we are rounding the shoulder blades forward and then pulling them backward.

• The rounded forward move is called protraction

• The drawn backward move is called retraction.

• Try to keep the shoulders level while performing this exercise. In other words, resist the urge to hike them up to your ears. We will practice elevation and depression later.