Lie face down on an exercise mat with your legs extended directly behind you, forehead in contact with the floor and hands resting behind your head, at the base of your neck. Pinch the shoulder blades and raise your elbows as high as possible, keeping palms in contact with the back of the head. Then slowly straighten your arms to form a “Y”. Slowly sweep back, turning your arms inward and palms up. When your arms reach a 45 degree angle to the torso, bend at the elbows and place your hands as far up your back as possible, bringing your elbows down to rest on the ground. Then proceed to reverse the movement by pinching your shoulder blades and lifting your elbows. Straighten your arms, then sweep around turning the arms out and palms down. When you reach the “Y” position, bend the elbows and place your hands behind your head. Allow the elbows to tap to the ground and relax. This counts as one rep. Repeat for the recommended amount of reps (or time).