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Start on your knees and place your chest on a swiss ball.
Begin with the correct neck posture. Do not let the head drop. Do not look upwards with the chin poking out. Keep the chin tucked in and look towards the floor.
1st pose: Pull the arms back, squeeze the shoulder blades together and hold for 3 seconds. Keep the core tight.
2nd pose: Hold your arms in a ‘W’ position with elbows bent at 90 degrees. Pull arms back squeezing the shoulder blades together for 3 seconds.
3rd pose: Hold your arms out above your head in a ‘Y’ position. Lift up and hold for 3 seconds.
To progress further and get your core working a bit more, try the same exercises on your toes with your legs straight:
4th, 5th 6th pose
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