Starting Position: Sit with your knees bent, feet flat on the floor / mat. Outstretch your arms behind you with your palms flat on the floor / mat and fingers pointed away from your body. Adjust your position to distribute your weight evenly between your feet, butt and arms. Keep your back supported in a relatively flat position and head aligned with your spine. Do not allow the back to round or arch throughout the exercise.
Gently exhale. Slowly slide your butt forward toward your feet without moving your hands. This should create a stretch through your biceps with some stretching in the front of the shoulder. Push yourself forward to the point of tension in the stretch, but never bounce or push to a point of pain. Hold this position for 15 - 30 seconds. Return to your starting position and repeat 2-4 times.
Exercise Variation: This stretch can become more dynamic by performing slow, controlled movements to complete 1 set of 5 - 10 repetitions, holding the stretched position for 1 - 2 seconds.
To maximize the benefits of a stretch and reduce the potential for injury, it is important to stretch only to the point of tension, avoid bouncing, and to control movement at other segments of the body. During this stretch, avoid any change of position of your spine (i.e., avoid arching or slumping).