Scapular strengthening exercise - "Y"

To perform the Y exercise, lie face down on an elevated surface, like a bed, exercise bench, or large exercise ball. Keep the head in line with the body, without flexing or extending the neck. The chest extends a bit beyond the edge of the bed or bench. Let the arms rest below the body (Photograph B above). This is the start and finish position.
Now raise the arms until they are aligned with the head. Your arms and body now form a "Y" shape (Photographs A and C above). Make sure your thumbs are facing up. Hold the position for a second or two, then lower the arms to the floor. Repeat 10 to 15 times. Movements should be steady, smooth, and pain-free.