This is an excellent exercise to restore full function and flexibility of your shoulder.
Be sure not to arch your back too greatly when lifting off the floor, this can cause low back pain.
Lay face down with your forehead resting on the floor and your arms extended alongside your body. Your palms should face the ceiling.
1. Using the muscles in your back, slowly lift your chest off the floor while simultaneously raising your arms alongside your glutes. Keep your eyes lowered so as not to exert too much pressure on the neck.
2. Take a breath shortly at the top of the lift then return to starting position; be sure at all times to keep your chin tucked into your chest.
3. Slowly lower your body to the floor with one controlled, fluid motion. Keep your head and chest even so that they rest on the floor at the same movement. Repeat.