Shoulder flexion against wall with scapular retractors

Active shoulder flexion with added control from scapular retractors.

standing upright facing a wall, place your forearms near the wall in a vertical orientation
either grasp two ends of a resistance band OR place your wrists in a mini-band loop
without hiking your shoulders upwards, keep the chest “open” or wide, retract or pull the scapulae (shoulder blades) back
maintain the tension in the band throughout the exercise
slowly slide your forearms up the wall, only to the height to which you can maintain a neutral spine, ie: not hyperextending your mid to low back
slowly lower your arms back to the start position while focusing on keeping your scapulae well connected to your thorax, ie: avoid “winging”
repeat as needed

Exercise