protract and retract shoulder blades while on hands and knees with pillows under hands for instability
Get down on hands and knee position i.e on 4 points ( both hands and both knees), hands under the shoulder and knees under the hip. Place 2 pillow under the hands and push the hands towards the floor rounding the shoulders, release the push to back to starting position and repeat.
Nothing here is a prescription. Your physiotherapist decides which of these are yours, and when.
