HOW: Get set-up sitting on the edge of a chair with your hands to the side of you on the outside edges of the chair. Firmly grasp the chair and using your upper body, lift your bottom off of the seat. If it is easy, you can walk your feet out further away from you to support your body less. If it is too hard, walk your feet closer towards you.
FEEL: You should feel the muscles in the back of your arms and shoulder blades working to perform this exercise. A good cue to use is push the chair away from your body and squeeze your shoulder blades together.
COMPENSATION: Do not arch or round your back, do not bend your elbows, do not use your legs to lift your bottom off the chair.