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.
Pull both shoulder blades down into the foam roll, following through tightly with the elbows.
Hold the shoulder blades tightly for 2-3" before reaching the fists towards the sky.
Keep body aligned throughout exercise constantly try to squeeze bottom of scapula together. Repeat at will for 30-60".