Instructions:

• Lie on your side with your knees bent and lower arm straight out to the side.

• Place a pillow or foam roller in between the knees so that your hips are level.

• Place your top arm on your bottom arm so that your palms are touching.

• Make sure to use a pillow or prop underneath your head to keep your neck in line with your spine.

• Squeeze the roller between the knees in order to stabilize your pelvis and begin to reach your top arm open towards the opposite direction.

• Look towards the side you are reaching with each opening movement.

• You should feel rotation through your upper and middle spine and a stretch through your top ribs and front of your shoulders.

• Focus the rotation movement at the upper and middle spine; you should not feel strain in the lower back.

• Return to starting position and repeat 10x.

• Switch sides.