Scap Wall Slide w/External Rotation

Set-up with back of head, upper back, and glutes against a wall or lying on the floor. Feet should be 6-8 inches in front of you. Raise hands overhead in a Y position, with forearms back as far as you can. Slowly slide the arms down the wall by pulling the scapula down and back. Work to keep the forearms on the wall. Hold the bottom position for prescribed count then return to starting position.