Learn how to control your shoulder blade by hanging on the bar and trying to move your shoulder blades in a controlled circle.
Retract shoulder blades, keep retraction as you pull them down towards your back pocket. Keep them pulled down towards the floor as you push them forward (protraction). Keep them pushed forward as you let them slowly rise towards your ears. Rinse and repeat both directions.
Goal is to maintain a hollow body position throughout the exercises, so only the shoulder blades are moving and nothing else.
