HOW: Begin near a wall in a quadruped position with your knees on the ground under your hips and your hands underneath your shoulders. Raise one arm up and place on the wall on a towel. Push into the wall with your arm straight out from shoulder height. Perform different motions in reference to a clock for the prescribed amount of reps.
FEEL: You should feel your shoulder muscles working.
COMPENSATION: Keep your back flat and maintain the quadruped position in the rest of your body.