HOW: Position yourself lying face down. Bring your arms up to where your elbows are straight out from your shoulder and elbows bent to 90 degrees. Rotate your hands and have your thumbs up. From here, squeeze your shoulder blade muscles lifting your elbows off of the ground and back down in a slow and controlled motion.
FEEL: You should feel the muscles in your shoulder blades working when you squeeze them together.
COMPENSATION: Keep your elbows straight out from your shoulders at all times. Keep your elbows bent at 90 degrees. Make sure to engage your shoulder blade muscles to lift your elbows up.