1. Start in a standard plank position, placing your forearms on the ground with elbows directly under your shoulders. Your body should form a straight line from your head to your heels.
2. Engage your core, squeeze your glutes, and maintain a neutral neck and spine.
3. Without bending your elbows, initiate the protraction by pushing away from the ground, elevating your upper back, and spreading your shoulder blades apart.
4. Pause briefly in this protracted position, feeling the engagement in the Serratus anterior muscles along the sides of your ribcage.
5. Slowly return to the starting plank position, allowing your shoulder blades to come back to a neutral position.
6. This is one repetition. Perform for multiple reps, focusing on maintaining proper form and controlled movement throughout the exercise.
7. To increase stability and muscle engagement, avoid sagging your hips or arching your back; also, ensure that your head stays aligned with your spine.
Remember to breathe evenly throughout the exercise and hold the protraction and plank positions as recommended by your fitness level or trainer's guidelines.
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