Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Scapular Push-Up on Wall
2 sets · 10 reps · 15s rest
Hands on wall, keep elbows straight, and glide shoulder blades apart and together. Move only the upper back.
Steps
Place hands on a wall.
Keep elbows straight.
Glide shoulder blades apart.
Let shoulder blades come together.
Move only through the upper back.
Cues
Elbows straight.
Shoulder blades move.
Neck relaxed.
Common mistakes
Bending the elbows.
Shrugging shoulders.
Moving from the lower back.
2. Incline Push-Up
2 sets · 8 reps · 30s rest
Use a wall, desk, or counter. Lower with control and keep shoulders away from ears.
Steps
Place hands on a wall, desk, or counter.
Step feet back into a long body line.
Bend elbows and lower with control.
Press back to the start.
Keep shoulders away from ears.
Cues
Long body.
Control down.
Shoulders low.
Common mistakes
Letting hips sag.
Shrugging shoulders.
Dropping too quickly.
3. Prone T Raise
2 sets · 8 reps · 1s hold · 20s rest
Lie face down with arms in a T. Lift hands slightly and squeeze shoulder blades gently.
Steps
Lie face down.
Reach arms out in a T shape.
Keep thumbs slightly up.
Lift hands a little.
Squeeze shoulder blades gently.
Cues
T shape.
Small lift.
Gentle squeeze.
Common mistakes
Lifting too high.
Cranking the neck.
Shrugging shoulders.
4. Prone Y Raise
2 sets · 8 reps · 1s hold · 20s rest
Arms in a Y shape, thumbs up, lift slightly without shrugging. Use a small range.
Steps
Lie face down.
Reach arms in a Y shape.
Turn thumbs up.
Lift arms slightly without shrugging.
Lower slowly.
Cues
Y shape.
Thumbs up.
No shrug.
Common mistakes
Using a large range.
Looking forward.
Tensing the lower back.
5. Wall Angel Hold
2 sets · 25s hold · 20s rest
Hold arms against or near the wall in a goalpost shape. Keep ribs down and breathe.