How to do it
Distribute your weight evenly across both palms as you press into the floor.
- 1
Sit on the floor with your knees bent and feet flat.
- 2
Place your hands behind you with fingers pointing away from your body.
- 3
Press your hands into the floor to lift your chest and pull your shoulder blades together.
- 4
Hold the stretch for 20-30 seconds, then release.
- 5
Repeat the stretch 2-3 times.
Expert tip
Keep your spine straight and chest lifted throughout the stretch to maximize the engagement of the shoulder girdle muscles.
Common mistakes
- ✕Bending the elbows during the stretch
- ✕Rounding the lower back as you lift
- ✕Letting shoulders creep toward the ears