- Pull your shoulders back and away from the ears and straighten the back.
- Lean your head to the side (bring your ear to your shoulder) without shrugging your shoulder or leaning the spine to the side.
- From the seated position bring your arm out to the side with the palm facing back.
- Flex your wrist at the same time you are leaning your head towards your outstretched arm.
- Bend your head away from the the outstretched arm while simultaneously extending the wrist.
- Bend your elbow bringing your thumb to the centre of your chest.
- Extend your elbow to the side with the palm facing back, and wrist flexed
- As your extending the arm, lean your head towards the opposite shoulder
- Once you reach maximum tension (without pain) hold the position
- Place a tube roller or half tube on the ground parallel to your body.
- Lie on the tube making sure your whole back and neck are supported.
- Knees bent and on the ground, lower back flat on the tube and chin tucked in.
- Bring your arms by you hips and pull shoulders back.
- This is your starting position. Raise arms and drop them back towards the ground over your head
