Prone Back & Shoulder Extension Stretch

Setup

1. Begin in a kneeling position on a mat.

2. Sit your hips back onto your heels and hinge at the hips to lower your torso forward until your forehead comfortably rests on or near the floor.

Movement

1. Reach your arms behind your back.

2. Interlace your fingers together, keeping your palms pressed toward each other or slightly apart.

3. Straighten your arms and gently raise them toward the ceiling, creating an extension stretch in the shoulders and upper back.

4. Hold the position while maintaining steady, deep breathing.

5. Keep your neck relaxed and avoid straining upward; your forehead should remain toward the floor throughout the stretch.