Technique
Lie face down on the ground with arms extended overhead. Lift your chest and arms off the ground while keeping your hips and legs down. Hold the stretch and breathe deeply.
A deep back and shoulder stretch that targets the upper back, shoulders, and chest to improve posture and reduce upper body tension.
Lie face down on the ground with arms extended overhead. Lift your chest and arms off the ground while keeping your hips and legs down. Hold the stretch and breathe deeply.
Begin lying face down on the ground with arms extended overhead and legs straight.
Hold the lifted position with chest and arms off the ground, feeling the stretch in the upper back and shoulders.
Lift chest off ground, keep hips down, breathe deeply, relax shoulders
Lifting hips off ground, not breathing deeply, tensing shoulders, rushing the stretch
Hold the stretch longer, add gentle movement, or increase the lift height.
Reduce the lift height, use a cushion under the chest, or perform a seated variation.
Stop if you experience pain in the lower back, shoulders, or neck. This stretch should feel like a gentle opening, not sharp pain. Avoid if you have back or shoulder injuries.