Quadruped Scapular Retraction

Instructions:
1) Setup: Start on your hands and knees on a mat, ensuring your hands are directly under your shoulders and your knees under your hips. Keep your spine neutral.
2) Perform the Exercise: Without bending your elbows or moving your torso, focus on squeezing your shoulder blades together (retraction). Imagine you are trying to hold a pencil between them.
Hold the retracted position for a moment, feeling the engagement between your shoulder blades.
3) Release: Gently relax and let your shoulder blades slide slightly apart, but do not let them wing out or sag your chest down.