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 lift your chest up as high off the ground as you can, extending your spine.
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 can choose to keep your chest up the entire time as you fly or you can relax all the way back down between reps.