Prone shoulder extension, T, Y, W combo (Scapular stabilization, prone series - 1) Prone M 2) Prone T 3) Prone Y 4) Prone L)

Lie on your front with your forehead rested on a small towel.
Keeping them straight, move your arms away from your sides a little.
Your palms should be facing the floor.
Keeping your chest and head in contact with the floor throughout, squeeze your shoulder blades together, and then lift your arms off the floor.
Hold this position.
Relax and and then move your arms further from your side to shoulder height.
Squeeze your shoulder blades together, and then lift your arms off the floor.
Hold this position.
Relax and then rotate your forearms outwards so that your palms face ahead.
Squeeze your shoulder blades together, and then lift your arms off the floor.
Hold this position.
Relax and then move your arms further up so that they make a "Y" position diagonally up and away from you.
Squeeze your shoulder blades together, and then lift your arms off the floor.
Hold this position.
Relax and then rotate your forearms so that your palms face diagonally in towards each other.
Squeeze your shoulder blades together, and then lift your arms off the floor.
Hold this position.
Relax and then bend your elbows to 90 degrees so that each arm makes an "L" position.
Squeeze your shoulder blades together, and then lift your arms off the floor.
Hold this position.
Relax and then rotate your forearms so that your palms face towards one another.
Squeeze your shoulder blades together, and then lift your arms off the floor.
Hold this position.
Relax and then return to the starting position.