Set up with your forearms in a parallel position.
Press your forearms into the wall and move your rib cage back in space (ie, away from the wall).
Can you feel how pressing your forearms into the wall and pulling your rib cage away from the wall can helps to spread your shoulder blades wide across your back?
Keep your forearms parallel and slide your arms up the wall.
Keep widening your shoulder blades as you move.
Keep your rib cage moving back.
Keep your elbows in line with your wrists. DO NOT let your elbows move outside of your wrists.
When you have reached your arms as far as you can keeping these parameters, squat down several inches.
Pause in this position for 3 - 5 breaths. Repeat for 5 rounds.