How to do it
Keep your core lightly braced to anchor the torso during each transition.
- 1
Stand with feet shoulder-width apart.
- 2
Interlace your fingers and extend your arms in front of you at shoulder height.
- 3
Round your back, pushing your hands forward while tucking your chin to your chest.
- 4
Open your arms wide, squeeze your shoulder blades together, and look up slightly, stretching your chest and back.
- 5
Continue alternating between the rounded and open positions for the desired duration.
Expert tip
Move smoothly through the stretch without any jerky movements to safely mobilize the back muscles.
Common mistakes
- ✕Hyperextending the neck during the open phase
- ✕Arching the lower back on the open position
- ✕Dropping the arms below shoulder height