STEP BY STEP GUIDE:

1. Set up
Lie on your side on a comfortable surface. Place a pillow or yoga block underneath your head for support, keeping your head and neck comfortable. Bend both knees to approximately 90 degrees, stacking your hips, knees and ankles on top of each other. Extend both arms straight out in front of you at shoulder height, with your hands together.

2. Open your upper body
Slowly lift your top arm and rotate it behind you, allowing your chest to open towards the ceiling. Let your head and eyes follow your hand.

3. Find a comfortable stretch
Continue rotating until you feel a comfortable stretch through your chest, shoulder or upper back. Keep your knees together and avoid letting them lift or separate as you rotate.

4. Hold for 30–90 seconds
Once you reach a comfortable stretch, hold the position for approximately 30–90 seconds.

5. Relax and breathe
Take slow, relaxed breaths and allow your upper body to gradually relax into the position. Avoid forcing yourself further into the stretch.

6. Return and repeat
Slowly bring your arm back to the starting position, then turn over and repeat on the opposite side.

Key point: Keep your knees together and down throughout the movement. Only rotate as far as you can while maintaining this position.

Pro tip: If you find your knees lifting or separating as you rotate, use your bottom hand to gently hold your knees in place. This can help keep your lower body still and focus more of the movement through your upper back and chest. (Not shown in the video.)