HOW: Begin by lying on your side with a pillow in between your knees and underneath your head. Clasp your hands on top of each other. Slowly reach your top hand as far forward as far as you can. Then, slowly pull your hands back, across your chest, and drop to the opposite side.
FEEL: You should feel a nice gentle stretch through your mid-back region. You may also feel a little pec stretch in the front of your shoulder.
COMPENSATION: Make sure to keep your knees high. If your knees are not high enough, you will move the lower back region more than the mid back.