Floor Mantis:
Lay chest down on the floor, placing your hands on the lower back. It is important that you are still looking forward, with your chin on the ground. Then pinch the scaps together, raising the elbows. Then unclasp the hands behind your lower back and bring the hands around in a big sweeping motion to the front of your head. Then follow that same motion back to the original hand starting point. The goal of this is to teach yourself how to retract your scapula.