HOW: Begin with your arms in a 90 degree position, where your hands are directly in front of your shoulders. Move your shoulder blades up, back, down, and forward. Then repeat. Once going backward is performed, move in the opposite direction, initiating the motion moving forward. This is often more difficult than moving backwards.
FEEL: The muscles around your scapula or shoulder blade should be working here.
COMPENSATIONS: Don’t let your entire body move as you perform this. You want to isolate the motion here at the scapula.