HOW: Lie on your back and bring your arm straight up pointing to the sky as chest level. From this position, act like you're going to punch something above your fist that is a few inches above it. Keep the elbow straight and punch straight up and back down in a controlled motion. The punching motion should just be occurring at your shoulder blade.
FEEL: You should feel the muscles in the back of your shoulder blade working.
COMPENSATION: Don’t bend your elbow. Make sure you are punching straight up and not backwards or forwards.