STEP BY STEP GUIDE:

1. Set up 

Begin on all fours on a comfortable surface, with your hands underneath your shoulders and your knees underneath your hips. Move your knees slightly wider than hip-width apart and bring your big toes together behind you.

2. Reach your arms 

forwards Extend both arms straight out in front of you, with your thumbs pointing towards the ceiling and your palms facing each other. Keep your arms extended, reaching forwards through your fingertips.

3. Lower your hips backwards 

Slowly sit your hips back towards your heels, allowing your chest to lower towards the floor. Keep your arms extended and your head and neck relaxed.

4. Find a comfortable stretch 

Continue reaching forwards until you feel a comfortable stretch along the sides of your upper back and underneath your arms (latissimus dorsi). Only lower your body as far as feels comfortable.

5. Hold the position 

Maintain the stretch for the prescribed amount of time, taking slow, relaxed breaths. As you breathe out, allow your upper body to gradually relax towards the floor without forcing the movement.

6. Return and repeat 

Slowly walk your hands back towards your body and return to the starting position on all fours. Repeat as prescribed.

Key point: Focus on reaching forwards through your arms while sitting your hips backwards. Keep your thumbs pointing upwards and your palms facing each other to encourage a comfortable shoulder position and help focus the stretch along your lats.

Pro tip: If you struggle to feel the stretch along the sides of your back, try reaching your hands slightly further forwardswhile keeping your hips moving towards your heels. You can also place a folded towel underneath your knees for additional comfort.