Lying Arm Crossed Stacked Stretch

Positioning:

1. Lie face down on a comfortable surface, such as a mat or soft carpet.

2. Extend your legs straight back behind you, keeping them together and toes pointed.

3. Cross your arms in front of your body, stacking one arm on top of the other. Your forearms should be parallel to each other.

4. Rest your forehead on top of your stacked arms.

Movement:

1. While keeping your forehead on your arms, relax your neck and shoulders.

2. Breathe deeply and feel the stretch in your shoulders and upper back.

3. Hold this position for 20 to 30 seconds, focusing on relaxing your body and deepening your breath.

4. To come out of the stretch, gently uncross your arms and raise your head back to a neutral position.

Tips for Beginners:

• Ensure you are comfortable and adjust your arms if necessary to avoid strain.

• If you feel any discomfort in your shoulders or neck, slightly adjust your arm positioning or take a break.

• Always listen to your body; stretches should feel good, not painful.