Stand with your back flat against a wall, feet about 6 inches from the wall.
Place your arms against the wall in a goalpost position (elbows bent 90 degrees).
Press your entire back, including lower back, against the wall.
Slowly slide your arms up the wall while maintaining contact with your back, elbows, and wrists.
Reach as high as you can while keeping everything pressed against the wall.
Slowly lower back to the starting position.
Focus on protracting your shoulder blades (pushing them apart) throughout the movement.
Repeat for 10-15 repetitions.