This exercise strengthens the muscles between the shoulder blades to bring rounded shoulders back. I tend to give it in conjunction or following the pec stretch. Strengthening the back without loosening the front is an uphill battle!
The red theraband is a good strength to start with, and a couple of metres is more than enough for this, even doubled up.
- Hold the band (unfolded to begin with) with a bit of slack when your hands are just over shoulder width apart.
- Keep your elbows fixed at a comfortable angle. They don’t have to be locked out straight ahead.
- Bring your hands apart and engage the muscles between your shoulder blades.
Because this is strengthening and not stretching, you don’t need to hold the finishing position for very long. A second is plenty.
Main muscles targeted: rhomboid major and minor, trapezius