#49 - Scapular retraction with I, T, Y (prone)

For this exercise you need a place where your arm can hang off the edge freely while laying face down (prone). Pull your scapula back and down (toward your rear pants pocket). Hold for a few seconds. Once this is easy, add one of the following movements: Lift your arm out to the the side for a T; lift your arm out on a diagonal from your body for a Y; or lift your arm up and forward for an I. Perform these on your other shoulder as well. Repeat as directed.