Assume a seated position on a seat or bench with a back.
Sit up straight with your back against the back of the seat or bench.
With a firm grasp of your elbow, pull one arm behind your head. The arm you're pulling behind your head is the one you're trying to stretch.
Pull the arm that you're stretching behind your head as much as you can. Hold it for thirty seconds at the point of maximum stretch.
Repeat with the opposite arm while keeping your lower back flush with the seat.
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