Starting Position: Lie on your back on an exercise mat or firm surface, bending your knees until your feet are positioned flat on the floor (12 - 18" from your buttocks). Allow your arms to rest by your sides. Palms may face either up or down. Breathe deeply for 30 seconds, relaxing your back and shoulders.
Pull your shoulders down toward your hips. Try not to arch your back or lift your hips. Hold this position throughout the exercise.
Bring your arms away from your sides to about 45-degrees, palms rotated toward the ceiling. Your upper arms should stay in contact with the mat / floor. Bend your elbows to a comfortable position. Keep your wrists in a neutral position. Avoid cocking the wrist in any direction.
Upward Movement: Exhale. Gently slide your arms along the mat / floor to an overhead position to a point where your hands can touch and your elbows have a comfortable bend. Try to keep the back of your upper arms, forearms, wrists and hands in contact with, or near, the mat/ floor. Do not allow your lower back to arch as your arms rotate upward.
Downward Movement: Inhale. Gently bring your arms back to your starting position, using the same movement pattern. Try to keep the back of your upper arms, forearms, wrists and hands in contact with, or near, the mat/ floor. Do not allow your lower back to arch away from the floor.
This exercise stretches the muscles of your shoulders and lats in a stable and isolated manner, which reduces movement restriction in the shoulder. This helps minimize the likelihood of shoulder injury and pain. Try performing this exercise next to a mirror in order to monitor any undesired movement in the hips, ribs, shoulder or low-back.