Prone Scapular Retraction and Depression

This is a great exercise to strengthen the muscles in the back as well as improve motion there-in.  This is something wonderful to add to your workout routine that will truly help the functionality of your back.  Let's learn how to do this properly:

Lay flat on your stomach with arms extended above your head.  Relax your body.  Now, lift your arms off the ground so that the entirety of both arms are off the ground and straight at the elbow.  Bend the shoulders and elbows so that the arms, while still off the ground, come down to the sides of the body.  Again extend arms in front of/above the head, keeping arms off the ground.  Repeat for desired reps, and don't take breaks!

This, for some, may seem easy but is actually mighty hard.  For those who try it and it s easy, put very light weights in both hands and perform the motion.  This exercise wil strengthen your back, specifically your Lats, Rhomboids, along with all parts of your Trapezius.  This is even a good exercise to utilize when you just need a good warm-up.