HOW: Start by lying on your stomach with your arms down at your side. Put your chin on the ground looking straight ahead. Squeeze your shoulder blades together and down towards your mid back at the same time. Slowly contract and relax for the prescribed amount of reps. Imagine pinching something between your shoulder blades.
FEEL: You should feel the muscles in your shoulder blades and upper back working.
COMPENSATION: Keep your traps relaxed, don’t shrug your shoulders. Make sure to only contract the muscles in your shoulder blade.