Standing side reach

Finishing this routine with a good side reach gets you geared up for more complex, integrated stretches that you do later on. You feel this stretch in your shoulder, back, abs, and even the top part of your hip.
To do this stretch, follow these steps:

1. Stand up very tall with your feet apart and toes forward.
2. Reach your left arm directly overhead, using the muscles in your upper back to keep your shoulder blade down.
3. Inhale and as you exhale, bend to the right and reach with your left arm up and out and away from your body. Make sure to keep your hips and legs anchored to the floor. Rest your right hand on your right thigh for extra support (see Figure).
4. Hold this stretch for 30 seconds or four to five slow, deep breaths.
5. Repeat the stretch on your other side. If you notice tension in your shoulders, just keep your elbow bent instead of reaching with a straight arm.

A few do’s and don’t for this stretch:

• Do bend only to the side — no twisting or arching your back.
• Do keep your shoulder blades down.
• Do open up your chest, keeping your shoulders and hips facing forward.
• Do breathe through the stretch.
• Don’t hold the stretch if you feel tension or pain.
• Don’t arch your back or bend forward.
• Don’t twist.
• Don’t lift your opposite heel; keep both feet flat on the floor.