Works on: Stretches the lats and teres major (part of rotator cuff). Helps with posture, shoulder blade and torso stabilization.

Level of difficulty: Beginner.

Precautions: Do not do this exercise if you have a shoulder impingement or pain with the move. It is vital to keep the entire spine firmly against the wall. Don't forget to breathe.

Setup: Lean against a wall with your back flat to it. Step away, one foot at a time until the heels are about 18 inches from the wall.

The steps: Firmly bring the bellybutton toward the spine and rock your pelvis to flatten the lower back first, then the rest of the spine against the wall. Keeping the eyes level, rest the back of the head against the wall (don't raise the nose like you are sniffing). Straighten the arms and raise the hands above the head, keeping the entire spine flat against the wall. The goal is to get the entire arm flat against without losing spine contact with the wall. Hold 10 to 20 seconds.

Repetitions: Two to five reps.

Options: Place a small towel behind the head if you can't touch it to the wall without raising your nose. Move the feet closer to the wall as you improve.

MEET JAY ALBRANDT

TITLE: Firefighter, Station 47, B Division

YEARS OF SERVICE: 8

AGE: 44

HOME: Serra Mesa

PERSONAL: Married

ACTIVITIES/INTERESTS: Mountain and road biking, functional weight lifting

 Each week, Firehouse Fitness features members of the San Diego Fire-Rescue Department demonstrating exercises and stretching techniques that can be incorporated into almost any fitness routine. Information: sdfdwellness.com