I'm Holly Del Rosso, and this is how to strengthen the small muscles next to the bone. If you're at a work desk all day long, your shoulders are probably rounded, your chest is probably really tight from being in this computer position all day long. So what we're gonna do is strengthen the opposing muscle groups so opposite your shoulder, right? Opposite your chest, to really give you that great posture and strengthen those small muscles. In our first exercise working our supraspinatus and subscapularis muscles right in the back, right behind your chest. So your hands are gonna be right at your sides, coming up in a Y-shape, holding when you get to shoulder height, and slowly coming back down. So you're on a stability ball, so your core is engaged a little bit more than it would be if you were standing. Exhale when you come down, inhale as you come up. Make sure those shoulders are back in that good posture position. For the best results, repeat these for three sets of ten reps. This next exercise is working your serratus anterior, which is right underneath your armpit. So the best way to work this muscle is pushups. So your wrists are gonna be aligned with your shoulders, you're just gonna come down, press and come up. This muscle is worked a lot better if you're on a wall or a mirror. Exhale when you come up, really make sure your back is flat, and that your shoulder blades aren't winged out. For best results repeat this for three sets of ten reps, four times a week.