Lie with foam roll along spine (butt to head).
Arms are extended in front of body at shoulder height reaching towards the sky.
Engage core and shoulder blades then hold body alignment.
Have knees bent and feet flat around hip width.
Raise extended arms without bending elbows until arms create a "Y" overhead.
Lower arms back to start position in a slow controlled eccentric motion.
Keep body aligned throughout exercise constantly try to squeeze bottom of scapula together.