Lie face down on the floor with arms extended straight overhead.

1. "I" Position: Lift both arms straight up off the ground, keeping them close to your ears. Squeeze your shoulder blades. Lower down.

2. "Y" Position: Move arms out diagonally (like a Y) and lift. Squeeze between shoulder blades. Lower.

3. "T" Position: Extend arms straight out to the sides and lift. Pinch shoulder blades. Lower.