1. Stand facing a fixed bar that is set at about chest height.
2. Grasp the bar with both hands at shoulder-width apart, with palms facing down.
3. Take a step back so your arms are fully extended and you feel a stretch in your back and shoulders.
4. Slowly bend at the hips, keeping your back straight, until your torso is parallel to the ground or as close as is comfortable.
5. Keep your knees slightly bent, and make sure your legs and feet are shoulder-width apart for balance.
6. Hold onto the bar firmly and allow your torso to hang back slightly to deepen the stretch in your back muscles. Make sure not to overextend or put too much pressure on your shoulders.
7. Hold the stretch for 15-30 seconds or as directed, breathing deeply and relaxing into the stretch.
8. Carefully release the bar and return to the standing position.
9. Repeat the stretch if desired, ensuring you keep good form throughout each repetition.
---
