Scapular retraction with arm elevation: prone swimmer

An exercise in prone working on scapular retraction and upper extremity elevation.

• laying face down, with the shoulders abducted and elbows bent
• without shrugging the shoulders towards the ears, raise the forearms off the floor to the comfortable range
• maintaining the arms lifted off the floor, keeping the forearms parallel, extend the arms forward
• maintaining the arms lifted off the floor, keeping the forearms parallel, bring the arms back
• repeat as needed