Scapular exercise: Wall push-ups
This exercise is best done with your fingers somewhat turned out, rather than straight up and down.
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Stand facing a wall, about 12 inches to 18 inches away.
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Place your hands on the wall at shoulder height.
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Slowly bend your elbows and bring your face to the wall. Keep your back and hips straight.
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Push back to where you started.
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Repeat 8 to 12 times.
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When you can do this exercise against a wall comfortably, you can try it against a counter. You can then slowly progress to the end of a couch, then to a sturdy chair, and finally to the floor.