How to do it
You need: Exercise mat, A pillow for your head.
Lie on your side on a mat with your knees drawn up towards your chest and a pillow under your head. Stretch both arms out in front of you at shoulder height, palms together.
- Keeping your knees together and still, slowly lift your top arm and open it out towards the ceiling.
- Follow your hand with your eyes and let your head and chest turn to follow it.
- Take the arm as far as it goes comfortably, aiming to lower it towards the floor on the other side.
- Hold briefly, then slowly bring the arm back over to meet the other hand.
Form cues
- Your knees stay stacked and pressed together throughout.
- The turn comes from your mid-back and chest, not from your lower back.
- You feel a gentle opening across the front of your chest and through your mid-back.
Common mistakes
- Letting your top knee lift away so the movement comes from your hips.
- Forcing the arm down to the floor before your back is ready.
- Holding your breath - breathe out gently as you open.
Safety: Stop and message your physio if it brings on pins and needles in your arm or hand, or pain that spreads down your arm.