How to do it
- 1Stand tall with the bar at collarbone height, hands wide, light tension.
- 2Set the shoulder blades down and back, hold two seconds, release. 10 reps.
- 3Press the bar overhead and reach tall for 20 seconds, letting it oscillate. 3 rounds.
- 4Perform 8 overhead side bends per side, reaching long.
- 5Finish with 10 slow standing rotations, 5 per side, turning from the ribs.
What it's good for
- • Counters a full day of shoulders-forward positioning.
- • Builds the habit of finding upright without cranking into it.
- • Short enough to repeat twice a day.
Coaching cues
- • Lift tall rather than pulling the shoulders back hard.
- • Lower back should feel neutral, not compressed.
- • Skip any movement that produces sharp sensation and speak with a professional.
Run this with the BendyBar
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