1. Scapular retraction. With arms at your sides, pinch shoulder blades together:
2. Scapular protraction. Holding light weights, try to push arms up toward ceiling. Keep your elbows straight and your back against the floor:
3. Vertical raises. Lying on your stomach with the your arm off the edge of a bed or table, slowly raise your arm backward, hold, and return:
4. Prone rowing. Lying on your stomach with the your arm off the edge of a bed or table, slowly raise your elbow as high as possible, hold, and return. Hold a light weight if possible:
