⚬ Start in a standing position close to a wall or door frame.

⚬ Your feet shoulder-width apart and arms hanging by your sides.

⚬ Lift your right arm straight out to your side then bend your elbow to 90 degrees with your palm facing forward.

⚬ Rest your right palm and forearm on the wall, take a small step forward with your right foot, and twist your body away from the wall.

⚬ Your right arm should be pushed backward stretching your chest.

⚬ Start in a standing position holding the strap with both hands.

⚬ Lift your strap over your head make sure your hands are wide apart.

⚬ Bend your arms until they form 90 degree angles and pull your elbows back.

⚬ Starting in a seated or standing position.

⚬ Move your arms behind your back,  

holding your strap between with both hands.

⚬ Bend your knees and bend forward at the hips.

⚬ Drop your head towards the floor then slowly lift your hands away from your lower back.

⚬ Let the weight of your arms drop forwards.
 

⚬ Start seated on the floor with your legs straight out in front of you.

⚬ Rest your hands on the floor behind you.

⚬ Lift your chest while keeping your
chin tucked in.

⚬ Squeeze your shoulders back and your blades together.

⚬ To increase the stretch move your hands closer together Or further back.
 

⚬ Start in a standing position partner behind you.

⚬ Lift both your arms up horizontally to your sides with your palms facing the ground.

⚬ Your partner holds onto your wrists and slowly/gently moves your arms backward.

⚬ Keep your back straight and at the end of the movement turn your palms to face outwards.

⚬ Stop when you feel the full stretch.

⚬ Start in a seated position on a chair with your partner standing behind you.

⚬ Place your hands behind your head while relaxing your shoulders.

⚬ Your partner gently holds your elbows and slowly pulls your arms back until you feel the full stretch.

⚬ Starting in a seated position on a chair with your partner standing behind you.

⚬ Bend your arms and rest your fingertips on the tops of your shoulders.

⚬ Your partner gently holds your elbows and slowly moves your arms back until you feel the full stretch.

⚬ Start on the floor on your back lying on your roller or a tightly rolled yoga mat.

⚬ Make sure that your head and hips are on the roller.

⚬ Bend both your legs and rest your feet on the floor hip-width or further apart for balance.

⚬ Move your arms straight out to your sides then bend your arms to right angles.

⚬ Relax your arms and let gravity pull them to the floor keep the stretch for a minute or two.