Shoulder blade
Hand Up the Back
Restore an honest reach behind the back without yanking the shoulder forward.
6 slow slides / side
None
Form stills · coming
Why we use it
Reaching up the back is a real daily motion — belt, bra, jacket. We restore it honestly instead of yanking it.
Start here
Stand tall. Reach one hand behind you, back of the hand toward the belt line. Slide it up the spine only as far as the shoulder stays quiet.
How to
- 1Stand tall. Reach one hand behind you, back of the hand toward the belt.
- 2Slide up the spine only as far as the shoulder stays quiet.
- 3Do not yank with the other hand. Stop at stiffness or a pinch in the front of the shoulder.
Feel for
A slide up the spine. Front of the shoulder stays quiet. Both sides compared.
Breathing
Breathe out as you slide up. Do not hold your breath to force height.
Do this
- — Ribs down. Do not lean away or hike the opposite shoulder.
- — Slide, do not yank. Stop at stiffness or a pinch at the front of the shoulder.
- — Compare sides. The short side is the program.
Common mistakes
- — Cranking with the other hand. Twisting the whole chest to cheat height.
- — Pushing into a sharp front-of-shoulder pinch.
Regression · Progression
Easier: Just to the belt. Hold and breathe.
Harder: A light towel in the hand, still no yank from the other side.