Why this one exists
This combines thoracic rotation with a shoulder reach. It is more useful than another shrug stretch if your mid-back is the stiff part.
Set up
Start on hands and knees. Wrists under shoulders, knees under hips.
Steps
- Slide the right arm under the left, palm up, until the right shoulder rests toward the floor.
- Keep the left arm where it is, or reach it forward along the floor if that is comfortable.
- Breathe into the back of the right ribs.
- Press into the left hand to come out, then switch.
What you should feel
A twist through the upper back and a stretch across the back of the reaching shoulder.
Skip if it hurts
Skip if you cannot get to the floor comfortably, or if kneeling bothers the wrists or knees — use a folded blanket or choose a seated twist instead.
Common mistakes
Do not collapse the neck. Rest the side of the head, not the crown.