Stick-up

Stick-up is a very good variation of the Scapular Retraction exercise and is particularly good for anyone who suffers from a slumped forward posture. Not only does it help mobilise the upper back and shoulders, but also it develops the muscles needed to pull the body back into an upright posture, and it teaches us how it actually feels to be upright. 

Ways to do it:

• Stand with your back against a wall or any flat surface.
• Have your feet a few inches away from the wall.
• Keep your belly tight throughout.
• Have your bum, shoulder blades and back of head touching the wall.
• Keeping these 3 points of contact at all times, put your arms up.
• Squeeze your shoulder blades back together until your elbows touch the wall.
• If you can, try to get your wrists to touch the wall also.
• Keeping these 5 points of contact with the wall at all times, slowly slide your arms up and down to the count of 4 seconds.
• When pulling your arms down, think about squeezing your elbows in tight to your sides.

If this move feels very alien to you, it means your posture is off at the moment.