Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Squeeze shoulder blades together and down. Lift clasped hands away from your lower back, keeping arms straight. Push chest forward and upward, opening your torso. Hold steadily, avoiding bouncing. Breathe deeply, exhaling to enhance the stretch. Release slowly, rolling shoulders gently.
Focus on drawing your shoulder blades down and back to engage your upper back muscles effectively and prevent shrugging. Keep your chest lifted high to promote an open chest and counteract rounded shoulders, ensuring proper spinal alignment. Maintain straight arms throughout the movement, avoiding locking your elbows to protect your joints and allow for a full range of motion. Consciously breathe deeply into the stretch, expanding your rib cage to further open your chest and relax your muscles. Maintain an upright posture throughout the exercise, engaging your core to stabilize your spine and prevent slouching. Avoid bouncing during the hold, as this reduces muscle engagement and can compromise form, instead focusing on a controlled and sustained stretch.
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