HOW: Begin in a quadruped position hands and knees on the ground. Sit back onto your heels while keeping your arms straight and hands on the ground creating the child’s pose position. From here, bring your chest up and put your hips down while pushing into the ground with straight arms raising your head up as high as you can go. The next step is returning to the quadruped position. Reach one arm through to the other side while rotating your back and keeping the other arm straight pushing into the ground. Perform 5 reps for each of these exercises.
FEEL: You should feel a stretch in your mid back and shoulder while performing these stretches.
COMPENSATION: Don’t rotate your body on the child’s pose. Keep your chest up on the press up stretch. Keep the one arm straight while the other arm reaches through.