Mid-Back & Elbow Squeeze

Equipment: No equipment is necessary for this exercise.

Positioning:
1. Stand with your feet shoulder-width apart. Ensure your weight is evenly distributed on both feet.
2. Slightly bend your knees for stability.
3. Keep your spine neutral and engage your core muscles for support.

Movement:
1. Extend your arms out to the sides at shoulder height, palms facing forward.
2. Slowly bend your elbows at a 90-degree angle, bringing your hands toward your chest.
3. As you bend your elbows, squeeze your shoulder blades together, feeling the contraction in your mid-back.
4. Hold this position for a moment, then slowly return your arms to the starting position with arms extended out to the sides.
5. Repeat this movement for 10-15 repetitions, ensuring to maintain a steady pace and controlled movement throughout.

Tips:
- Focus on the contraction in your mid-back as you squeeze your shoulder blades together.
- Avoid shrugging your shoulders; keep them relaxed and down away from your ears.
- Breathe steadily throughout the exercise, inhaling as you return to the starting position and exhaling as you squeeze.