RIB CAGE EXPANSION & SHOULDER BLADE RETRACTION 

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Most individuals typically elevate and roll their shoulders forward, collapsing the chest. To insure efficient stress-free posture, lift the sternum, expand the ribcage, and retract the shoulder blades to encourage proper shoulder blade positioning. To practice ribcage expansion, stand with the back against a wall, feet hip-width apart, in alignment with the knees. Maintain a neutral spine and face the palms forward by the sides of the body. The shoulders are level with each other. RIB CAGE EXPANSION & SHOULDER BLADE RETRACTION Instead of forcefully retracting the shoulder blades back, think of opening the ribcage from the front, as this uses a different set of muscles, and lets the shoulder girdle remain soft and free. 

RIB CAGE EXPANSION & SHOULDER BLADE RETRACTION
In the second phase, maintaining a neutral spine, lift the chest out and slowly raise the arms laterally along the wall in a circular motion till the arms are at shoulder height, parallel with the mat. The goal is to bring awareness to the movement of the shoulder blades without losing the integrity of the CORE. Once the arms are parallel with the mat, drop the shoulder blades down further and keep the chin retracted. Keep the shoulder blades secured against the wall, the rib cage expanded, and the core locked as the arms are lowered back down to optimum posture. 

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