Lie face down with your arms above your head and your hands wider than your shoulders, making the shape of a "Y" with your torso. Your thumbs are up.
Pulling your abs toward your spine (without changing the shape of your spine), slide your shoulder blades toward your spine and lift your arms three to five inches off the ground. Hold for two seconds, then lower your arms to the starting position. This completes one rep.
Do 10 reps.
Put your arms out to the sides to make a "T" shape.
Lift your arms off the floor for a few seconds, as before.