Wall Pulse

Stand facing a wall with your feet shoulder-width apart and your arms extended in front of you.

Place your palms flat against the wall at shoulder height and about shoulder-width apart.

Lean gently into the wall with your body straight and heels firmly on the ground.

Keeping your elbows straight, perform small pulses by pushing against the wall with your hands and engaging your shoulder muscles.

Each pulse should be a small movement, just a couple of inches in depth, focusing on contracting and releasing the shoulder muscles.

Continue pulsing for a set number of repetitions or time period, keeping the rest of your body still and your core engaged.

Rest and repeat for the desired number of sets.

Remember to maintain a neutral neck position by looking straight ahead and ensure that the movement is controlled, focusing on feeling the contraction in the shoulders. Adjust the distance from the wall if the exercise is too difficult or too easy.