1. Start in a kneeling position with your knees hip-width apart, toes flat on the floor, and palms resting on your thighs.
2. Gently transition into a tabletop position by placing your hands in front of you, shoulder-width apart, aligning your wrists, elbows, and shoulders in a straight line.
3. Keep your knees beneath your hips and your back flat, in line with your head and neck.
4. Without changing the position of your hips or hands, slowly extend your neck, and tilt your head back to look up towards the ceiling.
5. As you look up, simultaneously push your chest forward and down, curving your spine into a mild backbend.
6. Hold this stretch, feeling a gentle extension through the neck, chest, and spine for a desired amount of time, such as 20-30 seconds.
7. Gradually return to the neutral tabletop position with a flat back and level neck.
8. Repeat the stretch as necessary, ensuring smooth movements and avoiding any jerky motions or excessive strain.
Remember to breathe deeply throughout the stretch and not to push beyond your comfortable range of motion. This stretch is beneficial for improving the flexibility of the neck and upper back, relieving tension and promoting better posture.
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