An exercise with a shoulder waist taking part and breast side of spine.

As training for shoulder blades.
A lie on spine, under waist put roll, bended legs in knees under straightening  corner, feet on floor, under head are books or magazines,hands stretched up, wrists crossed till lock, stretching with wrists of both hands up, and raise shoulder joints up, try to raise together with theirs and shoulder blades.  Exercises doing at two variants, as isometric of with stretching hands up,keeping position within 30 sec, rest, repeat for 3 times.
Dynamic of as stretching hands up, keeping theirs for 3 sec, after returning back, repeat for 12 times.