okay get a soft squishy ball like that you can press the palm of your hand in a little. not totally pumped

stand facing a wall, arms length distance, tuck your chin in slightly, and hips aka good posture. straighten one arm in front of you holding ball on wall with palm of your hand, now move arm/palm in small clockwise circles and then counter clockwise circles. you can user your other hand to monitor if you are using upper trap/lats and then go spank yourself. its really tiring for me