Begin on all fours. Then, sit back onto your heels (this “locks” your lower back and focuses the motion to your upper back). Next, round your upper back upward toward the ceiling. Follow this by arching your back, allowing your chest to fall toward the floor. This completes one cycle. Complete 10 cycles 3 times per day.
While in the standing position, move your arms upward towards the ceiling as in making the letter “Y” with your arms and body. While holding this position, squeeze your (scapulae) shoulder blades downward and back towards your spine. Keep your elbows straight.
Then, lower your arms so that they are extended out to the side as in creating the letter “T” as shown. Squeeze your shoulder blades downward and back towards your spine. Keep your elbows straight.
Next, bend at the elbows and lower them slightly, making a “W” with your arms so that the palms point upward and elbows are out to the side.
Finally, lower your elbows further so that your upper arms touch your ribs and your forearms point forward. Squeeze your shoulder blades downward and back towards your spine making an “L” with your arms. Keep your palms pointed up towards the ceiling the entire time.
Hold for 2 seconds in each position and complete all of them 10 times. Do this 3 times per day.