Start by standing in a doorway in a staggered stance (one foot forward, one foot back) with both palms resting on the doorframe at shoulder height.

Activate your upper back muscles to squeeze the shoulder blades down and back together. As you do so, bend the front leg to shift your weight forward. Maintain good posture and make sure you’re not flaring your ribs out/arching your back.

The goal is to use the doorway to assist your upper back muscles to squeeze your shoulder blades close together, not necessarily to feel a stretch in the front of the chest. Once you feel like you’ve squeezed as far as you can, hold the position for 10 seconds.

Keep squeezing to maintain your shoulder blade position as you shift your weight back and lift your hands away from the doorframe. Hold for 3 seconds, then relax.

Repeat

*Note: try to keep your upper traps as relaxed as possible throughout the exercise. Think shoulders down, long neck.