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The Warm Up: Elevation and depression of scapulae

Starting position Supine, pelvis and spine neutral. Knees flexed, feet abducted hip-distance apart on mat. Arms long by sides, palms down.

Inhale slide shoulders up toward ears, elevating scapulae.

Exhale slide shoulders away from ears, lightly pressing palms into mat; imagine inferior angle of scapulae being gently pulled down the back and in toward the spine in a V shape.