Kneeling Reach and Thread Stretch
Positioning:
1. Start in a kneeling position on a soft surface, such as an exercise mat, to protect your knees.
2. Place your hands on the ground, shoulder-width apart, with your wrists aligned under your shoulders.
3. Your knees should be positioned under your hips. Engage your core to stabilize your spine.
Movement:
4. With your left hand, reach forward as far as you can, extending your arm straight out in front of you. Keep your hips stable and avoid rotating your torso.
5. While reaching forward with your left arm, simultaneously slide your right arm underneath your left arm, threading it through.
6. Allow your right shoulder and cheek to gently rest on the ground, keeping your left arm extended in front for balance.
7. Hold this position for a few breaths, feeling the stretch in your shoulder and upper back.
8. To return, push through your left hand and lift your right shoulder back up, coming back to the starting kneeling position.
9. Repeat the movement on the opposite side, reaching forward with your right arm and threading your left arm underneath.
10. Perform 5-10 repetitions on each side, holding the stretch for a few seconds each time.
Tips:
- Keep your movements slow and controlled to avoid strain.
- Focus on your breathing; inhale deeply through your nose and exhale through your mouth while stretching.
- If needed, adjust the reach to a comfortable level to ensure a gentle stretch.
