Shoulder I raise in prone with weighted ball - palms down (Scapular retraction stabilization, prone-I, lifting arms, with weight, palms down)

Lie on your front with your forehead rested on a small towel.
Hold a weighted ball in each hand.
Keeping them straight, move your arms out to your sides and up so that your upper arms lie beside your head.
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 repeat.