HOW: Begin on your back with your hips bent to a 90 degree position with your knees also bent 90 degrees. Make sure to keep your core engaged while you perform this. I have a foam roller between my knees to keep my legs straight. With your arms out about 90 degrees slide your arms overhead as high as you can overhead, then return to starting position and repeat. If you can’t place your wrists flat against the floor, it’s ok- work within what you have.
COMPENSATION: Avoid excessively arching the low back or shrugging your shoulder as you reach overhead.
FEEL: You will feel the muscles of the shoulder blade and shoulder working, you may also notice a stretch in the middle of your back as you push into the overhead position.