Scapular Exercise: Wall Push-Ups

Stand at least 12 to 18 inches from a wall with your face towards it.

Spread your feet shoulder-width apart.

Raise your arms and place both hands on the wall at the level of your shoulder height.

Keeping your body straight, bend your elbows, and move your face closer to the wall. Be sure not to arch your back or poke your chin forward.

Gently push the heels of your hands into the wall. Doing this will cause your shoulder blades to isolate and contract.

Hold for a count of 6 seconds.

Return to the starting position.

Do at least 8 to 12 reps.

Once you master this exercise against a wall, you can try doing it against a counter, then a sturdy chair, and finally the floor.