Scapular strengthening exercise - "T"

(A) Using the same body position, squeeze your shoulder blades down and backward towards the spine while moving the arms to form a "T."
(B) Raise the arms straight out to each side, parallel to the floor. This can be done with the thumbs up or down. Hold for a second or two, then return the arms to the starting position; repeat 10 to 15 times.