1. Lie face down on the floor, with your arms extended out in front, forming a 'Y' shape. Your legs should be straight and together.
2. Pull your shoulder blades down and back, engaging your upper back muscles, and lift your chest slightly off the ground to get into the starting position.
3. Keeping your arms as straight as possible, squeeze your shoulder blades together and bend your elbows to bring your arms into a 'W' position. In this 'W' position, your elbows should be bent at a 90-degree angle and your upper arms should be parallel to the ground.
4. After holding the 'W' position briefly, extend your arms back out to the 'Y' position while keeping them lifted off the ground.
5. Continue to move from the 'Y' to 'W' position, squeezing your shoulder blades each time you move into the 'W' position.
6. Perform the prescribed number of repetitions slowly and with control, focusing on the muscle contractions in your upper back. Rest properly between sets.
7. Make sure to keep your neck neutral by looking at the floor, avoid jerking movements and do not lift your arms or chest excessively high to prevent excessive strain on the lower back.
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