Prone Scapular Flys
To do the Prone Scapular Fly, lie face down on the ground with your legs out straight and arms out to the sides at about shoulder height. Turn your thumbs up toward the ceiling. Engage your glutes and back and engage your upper back just slightly so your face isn’t fully smashed into the ground.
Keep your neck relaxed and then draw your shoulder blades together as you fly your arms up toward the ceiling.
Engage your back to lift your arms up and do not simply swing your arms up. Then release and lower back down before repeating. You want to very gently extend your spine but not try to really fully lift your chest up off of it.