Scapular retraction/protraction prone arm off bed (Scapular retraction strengthening, arm off bed, prone)

Lie on your front on a firm surface with your weaker arm hanging off the edge.
You may feel more supported by lying diagonally across the bed.
Lift your shoulder blades back towards your spine, ensuring you do not hunch your shoulders towards your ears.
You should feel your arm lift up a little.
Hold this position before gently lowering your arm back down toward the floor.