HOW: Begin by lying face down with your arms down at your side and palms up. From this position, squeeze your shoulder blades back and then try to lift your shoulders, head, and neck off of the ground while keeping your arms straight. From this position, slowly bring your arms up overhead while rotating your hand the opposite way. Try to face your palms up and touch your pinky fingers together.
FEEL: You should feel the muscles in your mid back and shoulder working. You should also feel some muscles in the back of your neck and shoulders working as you come up off of the ground.
COMPENSATION: Keep your chin slightly tucked so your head doesn’t go back as you lift your shoulders off of the ground.