1. Starting Position:
- Sit on the floor with your legs crossed comfortably or extend them straight in front of you, depending on what feels best for your flexibility.
- Keep your back straight, and ensure your shoulders are relaxed.
2. Hand Position:
- Place your hands on your lower back, with fingers pointing downward or resting against your hips. This helps stabilize your position.
3. Movement:
- Gently pull your shoulders back and down, engaging your back muscles.
- As you pull your shoulders back, try to bring your shoulder blades together as if you're pinching a pencil between them.
- Maintain this position for a few seconds, feeling the stretch across your chest and shoulders.
4. Breathing:
- Inhale deeply as you expand your chest and hold the position.
- Exhale slowly while releasing the tension in your shoulders.
5. Repetitions:
- Repeat the movement for 5-10 times, taking a moment to relax your shoulders in between each repetition.
6. Cooldown:
- After completing your repetitions, take a moment to sit quietly, allowing your body to relax and your breath to return to normal.
Tips for Beginners:
- Focus on your posture to avoid any strain on your back.
- If you feel any discomfort in your shoulders or lower back, ease the stretch and consult a professional if needed.
- This exercise is great for improving shoulder mobility and releasing tension in the upper back.
