HOW: Begin by lying face down with your arms down at your side and palms down. From this position, squeeze your shoulder blades back and then try to lift your shoulders, head, and neck off of the ground while keeping your arms straight. Return to the starting position and repeat.
FEEL: You should feel the muscles in your mid back working. You should also feel some muscles in the back of your neck and shoulders working as you come up off of the ground.
COMPENSATION: Keep your chin slightly tucked so your head doesn’t go back as you lift your shoulders off of the ground.