Get on the floor and try this stretch that targets tight shoulders and increases side-to-side mobility in your lower back. Admittedly, it looks very pretzel-like, even tortuous, but we promise that it feels amazing. There are three stretches in this series, so pause as long as you'd like in each, and move to the next stretch as you're ready to increase the intensity.
- Begin lying on your belly with your arms out wide, palms facing down and in line with the shoulders.
- Tuck the toes.
Lying Chest Opener
- Place your left palm underneath your left shoulder and push into the floor to roll onto the right side of the body.
- Hold here for five breaths.
Chest Opening Spinal Twist
- If it feels OK on your shoulder, turn this into a spinal twist by bending your left knee, and placing it on the floor behind you.
- Lean back into your left foot and right hand as much as you can, gently pressing your left hand into the floor for support.
- Stay like this for another five breaths.
Chest Opening Spinal Twist Advanced
- To intensify this shoulder-opening spinal twist, bend your right knee.
- Press into the feet, lift your hips up, move them to the right a few inches, and then lower them back down.
- Stay like this, or for an even deeper stretch, place your left hand on the outside of your right knee and press both knees away from you.
- Breathe deeply for five breaths.
- Lower the knees back the the floor, straighten the legs, and repeat this series on the other side.