Starting Position: Stand in a split-stance position with the right leg in front. 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.
Bending at the hips, reach forward with your right arm straight and elbow extended and place it on the table. Maintain abdominal bracing to keep the spine in alignment. Keeping both shoulders square to the front, flex (bend) your left elbow lifting your forearm up and forming a 90 degree angle at that elbow.
Begin extending the shoulder by maintaining the 90 degree bend in the left elbow and drawing the elbow up and back so your hand is now pointing to the ground. Increase the stretch by keeping the shoulder in place and extending the elbow, straightening the arm with your thumb pointing down.
Hold the stretch for 15-30 seconds for a total of 2-4 repetitions. Do not allow your head to drop towards 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.