Prone scapula retraction arms overhead - on bench (Scapular retraction/depression strengthening isometric, arms in Y position, over edge, prone)

Lie on your front with your head and upper chest over the edge of the bed or bench.
Keep your head in neutral looking directly down at the floor.
Raise your arms forwards and slightly out to the side as though making a "Y" shape with your arms and body.
Your palms should face down to the floor.
Hold this position and pull your shoulder blades back and down.
Keep your neck long and your head in a neutral position.
Hold this position, relax and repeat.