HOW: Get set-up in a tall kneeling position with one hand reached in front of you, and one hand behind your head. While keeping your lower body still and hips pointed forward, reach forward with the arm in front of you as far as you can. Simultaneously drive your elbow back with the side of the hand that is on your head. Return to starting position, repeat, and perform on both sides.
FEEL: You should feel your shoulder blades are driving the motion and movement is occuring in your mid back region.
COMPENSATION: Do not let your lower body or your head move.