This movement is called behind the head chest stretch.
There will be three deep breaths.
Let's begin.
Either stand or sit comfortably so that you have some space around you.
You're going to interlace your fingers in front of you in making a little basket for
the prominence on the back of your head.
So once you've interlaced your fingers, bring both hands to the
back of the prominence of your head.
Okay?
and have your elbows facing towards your right and left side.
And if you like, activate them so that they're reaching apart from each other.
So you feel the stretch across the front of the shoulder.
And once you're there on the inhale, imagine if you can lifting the sternum
up towards the ceiling while you're spreading your elbows apart, but there's
no movement in the arms or the elbows.
It's an isometric pull
and on the exhale, soften.
So your hands are still behind your head here.
interlaced behind the prominence.
You've just softened your chest.
On the inhale, reach the elbows apart, keeping the hands on the back of the head.
Inhale the sternum up towards the ceiling
and exhale to soften, keeping your hands where they are, keeping
your elbows where they are.
Inhale, last one, nice deep inhale.
Reach the elbows as far as you can, keeping the hands behind
the head, lifting the sternum up as far as it feels comfortable,
and soften back down to center.
Lower your hands back towards your side.
That is the end of this exercise.