HOW: Lay on your stomach and rest your forehead on the ground. You can use a towel roll for comfort between the floor and your head. Get your arms resting in a ‘I’ position with your hands on the ground. While maintaining this arm position, squeeze your shoulder blades together and lift your hands and arms off the ground. Think about bringing your hands towards your back pockets while keeping the elbow straight. Hold for a moment, then return to starting position and repeat.
FEEL: You should feel your shoulder blade muscles working hard with this exercise, especially the muscles between your shoulder blades.
COMPENSATION: Do not arch your low back, do not move your head or neck, do not lose ‘I’ position.