Scapular squeeze

Lie on your back with your knees bent and feet flat. Your arms should be straight out, 6 to 12 inches (15 to 30 cm) away from the side of your body, with palms facing upward. Keeping your low back flat against the ground, squeeze your shoulder blades downward and towards each other, towards the spine. Make a conscious effort not to shrug your shoulders and keep the neck relaxed. You should feel the muscles between your shoulder blades contracting.