This is a stretch/exercise to get movement and blood flow through your upper back muscles - rhomboids/ latissimus dorsi / and trapezius.

• Lean against the wall with your legs slightly bent.  You want to keep your hip, back, shoulders, and arms pressed against the wall through the entire movement.
• Place the back of your arms against the wall in 90 degree angles.
• Bring your elbows down towards your body in a smooth, slow motion as far as you can while maintaining contact with the wall.
• Now, slowly bring arms over your head, still in 90 degree angles.
• Repeat several times.