HOW: Get set-up laying on your stomach. Position your elbows under your shoulders with your forearms on the ground, palms down, and forearms facing 12 o'clock. Begin the exercise by pressing into the ground with your forearms, especially your thumbs, and lifting your chest off the ground. Really focus on pushing your chest away from the ground as far as you can. While maintaining this position, perform a chin tuck and hold this position.
FEEL: You should feel your shoulder blade muscles working as well as neck muscles with a stretch at the base of your skull.
COMPENSATION: Maintain the chin tuck, don't let your neck and head sag towards the ground. Keep your chest pushed away from the ground and your shoulder blades pushed apart.