Exercise one: Broomstick straight arm shoulder blade retraction Standing or sitting with feet together, grasp a broomstick, belt or towel with both hands, shoulder-width apart. Straighten your arms, keeping the pelvis tucked under and ribs pulled in. Pull the shoulder blade muscles in, digging them into your body. If possible, lift your arms so your shoulders are in line with your ears and your broomstick, belt or towel is above your head. Hold. Aim for three sets of ten seconds. Exercise two: Tricep push-ups Protract the shoulders, round the upper back slightly and push the floor away. Ensure that the biceps are facing forward.