Step 1

Starting Position: Kneeling on both knees, hip-width apart, with your feet in plantar flexion (pointing backwards) and arms by your side, elongate the body reaching the head towards the ceiling.  Stiffen your abdominal muscles (“brace”) to stabilize your spine, then depress and retract your scapulae (pull shoulders down and back) without arching your low back. Hold your chest up and out, and tilt your head slightly up.

 

Step 2

Shift your weight backwards, bringing your glutes to your heels, while maintaining “bracing.” Keeping your arms close to your sides, allow your arms to move behind you, placing your fingertips lightly on the floor for support.  Hold the stretch for 15-30 seconds for 2-4 repetitions.

 

Move into position slowly and controlled to avoid dropping all of your weight straight down onto your heels.  Should you have any knee discomfort, come out of the stretch position slowly and do not repeat the stretch.

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