Kettle Challenge 11

Kettle challenge:
Continuing on from last week's shoulder exercise, here's another one to improve your shoulder mobility and strength and improve your posture.
Scarecrows:
1. Stand facing your kitchen worktop. Feet slightly wider than your hips. Bend your knees and hinge at your hips to bend over, keeping your shoulders up and a nice flat back.
2. With arms hanging, draw your elbows up in line with your elbows (just like a scarecrow with a broom across his shoulders)
3. Rotate your shoulders so that your palms are parallel to the floor, without letting your elbows drop.
4. Staighten your arms out ahead of you, so that your hands come over the top of your kitchen counter. Do not touch the counter.
5. Draw your elbows back to your shoulders and return your hands to the start position.
Modification:
You can do this exercise standing. This will relieve your legs and back from the bent over position. The trade of is that you lose the effect of gravity, so it doesn't work the back muscles or rear shoulder muscles as well.
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