1. Begin in a tabletop position on your hands and knees. Ensure your knees are hip-width apart, and your wrists are under your shoulders.
2. Maintain a straight back with your core engaged and your gaze downwards to keep the neck in a neutral position.
3. Place one hand behind your head or extend the arm so the elbow points out to the side.
4. Gently rotate your upper body towards the arm with the hand behind your head, lifting your elbow and turning your head to follow the motion, aiming to rotate from the thoracic spine (mid-back).
5. Try to keep your hips stable and square to the ground during the rotation to ensure the movement is concentrated in your mid and upper back.
6. Hold the stretch for a comfortable amount of time or as instructed (usually around 15-30 seconds).
7. Return slowly to the starting tabletop position.
8. Repeat the stretch on the other side.
Make sure to breathe steadily throughout the stretch and increase the rotation only to the point where a comfortable stretch is felt. It's important not to overextend or twist too vigorously to avoid any undue strain on the back or shoulders.
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