HOW: Get set up seated upright with your hands supported on your thighs. Begin the exercise by rotating your upper body side-to-side and repeat, listen to the video for tips and cues. As you rotate your body to the right, push your left shoulder blade forward and squeeze your right shoulder blade back.
FEEL: This should feel like a global stretch to your upper/lower and mid-back depending on how far you rotate. You may feel a stretch in between your shoulder blades. This should feel like a gentle motion that you're in control of.
COMPENSATION: Limit movement to your upper body, keep your lower body still. Try to perform strict rotation versus bending forward/backward/sideways.