Get into a plank position with your hands directly under your shoulders, feet hip-width apart, and your body in a straight line from head to heels.

Keeping your arms straight, relax your shoulder blades and allow them to sink toward each other, creating a slight "dip" in your upper back. Then, press through your palms and push your shoulder blades apart, rounding your upper back. Focus on moving only your shoulder blades without bending your elbows.

Shrug your shoulders up and down in a controlled motion, maintaining a steady plank position throughout. Avoid letting your hips sag or rise during the exercise.