In standing, find pelvic neutral by tilting your pelvis back and forth and then stopping half way in between. Feel your back muscles with your hand; they should be relaxed. Now engage your pelvic floor and deep transverse abdominals. Breastbone in line with tummy button. Gently draw your shoulders away from your ears to activate lower trapezius. Slightly turn out at the hips to find hip neutral and activate gluteus medius and maximus.
Take one arm up above your head keeping shoulder blades engaged and reach over to the other side. Imagine you are sandwiched between two panes of glass so that you do not lean forwards and lose the stretch. Feel a stretch up the side of your back that you are leaning away from. Re-engage your shoulder blades. Hold as directed. Change sides.
Alternatively you can draw a big circle with your arm on the stretching side which adds a nice soft tissue and upper limb nerve mobilisation.
