HOW: Get set up in a hook lying position as shown in the video with a band around your back under your arms, then crisscross the band in front of you and hold the ends of the band in each hand. While keeping your low back flat into the ground, lift one arm up overhead while keeping the band secure with the other arm, elbow at side. As you punch one arm overhead, allow the shoulder blade to also help guide this motion. Slowly return to starting position and repeat.
FEEL: You should feel your shoulder and shoulder blade muscles working in this exercise. You should feel your shoulder blades moving away from one another and ‘wrapping’ around your body towards your armpits.
COMPENSATION: Do not simply punch up to the ceiling, also reach overhead with this exercise.