1. Stand upright with your feet shoulder-width apart and arms extended out to the sides, palms facing backward as shown in the images.
2. Without bending your elbows, squeeze your shoulder blades together, using the muscles in your upper back and rear deltoids. The primary focus is on the contraction of these muscles.
3. Keep your neck in a neutral position, chest out, and avoid shrugging your shoulders to the ears to maintain proper form.
4. Hold the squeeze for a recommended duration, typically between 2 to 5 seconds, to maximize muscle engagement.
5. Slowly return to the start position with arms extended, but keep the tension in the muscles.
6. Repeat the exercise for the desired number of reps and sets, maintaining consistent form throughout.
Remember to breathe normally throughout the exercise, and as you become more comfortable with the movement, you can increase either the duration of the squeeze or the number of repetitions to further challenge your muscles.
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