Focus on backward movement

Because we do more forward-reaching activities such as driving, typing and eating than we do backward-pulling movements, it’s important to train the small muscles in the middle back. If we don’t educate these muscles to work in both directions, they eventually weaken and lose their ability to pull our arms back effectively. This precise exercise requires just a small range of motion in the middle back.

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1 Stand with your feet together in front of a chair, bench or ball. Bend your knees and hinge forward from your hips until your back is parallel to the floor. Place your left hand on the ball for support and hold a dumbbell in your right hand. Let your right arm relax and drop straight down from your shoulder, perpendicular to the floor.

2 Without changing the alignment of your back, retract your right shoulder blade backward toward your spine. Keep your left shoulder blade relaxed and motionless. Repeat this movement a few times, then switch arms to work the other side.

-- Karen Voight