Start Position:

1. Begin on your hands and knees in a tabletop position, with your hands directly under your shoulders and your knees under your hips. Keep your spine neutral and engage your core for stability.

Action:

1. Row: Holding a light weight or resistance band in one hand, inhale to prepare, then exhale as you draw your elbow up and back, keeping it close to your body. Focus on squeezing your shoulder blade toward your spine without twisting your torso.
2. Lower: Inhale as you slowly lower your arm back to the starting position, keeping control and alignment.
3. Repeat for the desired number of reps, then switch to the other side.

Purpose:

1. Builds strength in your upper back, shoulders, and core.
2. Promotes stability and coordination in the shoulder and spine.
3. Reconnect with your deep core.

Note of Precaution:

1. Keep your core engaged and avoid arching or rounding your back.
2. Maintain a steady, controlled movement throughout the exercise.
3. If you feel any discomfort or strain, reduce the weight or take a break.