How to do it
No equipment needed - just a bit of space.
Start against a wall (easiest), on your knees on the floor (harder), or in a full push-up position (hardest). Hands about shoulder-width apart.
- Lower yourself towards the wall or floor by bending your elbows, keeping your body in a straight line.
- Push back up until your elbows are straight.
- At the top, add the 'plus': push a little further so your upper back rounds gently and your shoulder blades spread apart.
- Let the shoulder blades draw back together as you start the next repetition.
Form cues
- Keep your neck long and your body straight from head to heels, or head to knees.
- The 'plus' is a small extra push from the shoulder blades, not a big shrug.
- Move smoothly and do not let your lower back sag.
Common mistakes
- Letting the hips drop so the back arches.
- Skipping the 'plus' at the top - that is the part that trains scapular control.
- Shrugging the shoulders towards the ears.
Safety: Stop and message your physio if you get sharp shoulder pain or painful clicking.