HOW: Start in the bear crawl position by elevating your knees about a ½ inch away from the ground. Slowly begin crawling backwards, pushing with your shoulders/hands constantly striving to “reach” upwards with your shoulders. You will be moving one arm and the opposite foot at the same time.
FEEL: You should feel shoulder muscles working, especially the ones under the armpits working. You should also feel your core muscles working.
COMPENSATION: Try to minimize as much lumbar spine movement as possible.