Starting Position: Stand in a split-stance position with the right leg in front. Brace your abdominal muscles to stabilize your spine. Pull your shoulder blades down and back. Do not allow the back to arch.
Bending at the hips, reach your right arm forward and place it on the table (as illustrated). Your elbow should be straight. Engage the abdominals to keep the spine in alignment. Both shoulders are square to the front. Do not rotate the torso. Bend your left arm forming a 90-degree angle at that elbow.
Bring the left elbow up and back so your hand is now pointing to the ground. Increase the stretch by keeping the shoulder in place and straightening the arm with your thumb pointing down.
Hold the stretch for 15-30 seconds. Repeat for a total of 2-4 repetitions. Do not allow your head to drop toward the ground. Keep your gaze on the table.
Keep your body square to the table. Avoid leaning into the support arm and opening the chest. Keep your abdominals engaged to support the back.