HOW: Start by lying face down with your arms by your side. Tuck your chin slightly and lift your head off the ground while still looking down. Then lift just your upper back off the ground - not your lower back. While keeping your upper back off the ground, squeeze your shoulder blades to now lift your elbows and hands off the ground. Keeping your thumbs pointed towards the sky, then reach both hands overhead, attempting to bring your arms up towards your ears. Move slow and controlled with this exercise.
FEEL: You should feel the muscles in your upper back and the back of your shoulder blades and shoulder working with this exercise.
COMPENSATIONS: Avoid arching the low back, only lift your upper back. Try your hardest not to let your chest lower as you go through your reps on this exercise. Do not shrug the shoulder blades as you bring your arms overhead.