The TWL exercise is designed to engage the rhomboid and lower trap muscles of the back. These muscles are often lengthened and deconditioned in our everyday lives. Activities such as computer work, desk work, or staring at our phones, only exacerbate the problem.



**For these exercises, don’t use the muscles of the arms to achieve the movements. But instead, use the muscles of the back to pull the entire shoulder blade, and the arms will follow.**

  • Begin by standing up with your chest tall
  • Raise your arms to make the letter “T”
  • Use the muscles of the back to pull your shoulder blades together, causing the arms to follow and retract backward
  • Relax and repeat
  • Next, make a “W” with your arm positioning
  • Contract the muscles of your back to pull the elbows down and inward while keeping the chest tall
  • Relax and repeat
  • Now make an “L” position with the arms
  • Focus on using the back muscles to pull your shoulder blades down and inward, allowing the arms to follow