Kneel down with your hands under your shoulders and knees under your hips.
Your head should be in a neutral position looking down at the floor between your hands.
Perform a small press up, bending your elbows and dropping your chest towards the floor.
Feel your shoulder blades move closer together.
Straighten your elbows to push yourself back up.
Feel your shoulder blades move apart a little.
Keeping your back straight, drive the heels of your hands into the floor so that you feel your shoulder blades spread apart as far as they can around the sides of your rib cage.
Your back should not arch as you do this.
Tighten your abdominal muscles and gently tuck your chin in so that your spine is in alignment.
Holding this position, rock your body from one side to the other.
Ensure you do not lose the control of your shoulder blades as you do this.