Kneel down in front of a chair or firm surface.
Place your forearms onto the chair and lean forward onto your elbows.
Sink into your shoulders, allowing your shoulder blades to relax and move back towards your spine.
Drive your elbows into the surface, pushing your body away so that your shoulder blades move around the side of your rib cage.
The movement should come from your shoulder blades, and not from your spine
