This exercise will improve stability and motor control of your shoulders.
Start by lying face down on the edge of your bed. Bring your left hand underneath your forehead and your right arm down by your side. Lift your shoulder blade up for 4 seconds allowing the arm to follow. Hold the lift for 4 seconds and then lower the arm down slowly for 4 seconds. Try to avoid hiking up your shoulder when lifting. Repeat 10 times on each side.