If your chair is tall, you may want to do this standing against the wall, keep your abdominals engaged from the start.
Take both arms out in front of you and lightly weave your fingers together. Turn your palms away from you, take a deep breath in, and as you exhale, gently pull your arms long in front of your chest expanding your upper back, shoulder blades going out to the sides away from your spine. Release gently and return to standing upright, chin back.
Take both arms up over your head and lightly weave your fingers together. Inhale and press your palms toward the ceiling, lengthening your arms as long and straight as you can. Exhale and press a bit farther, while you engage your abdominals (this keeps you from arching your back.) You're lifting your ribcage away from your pelvis and stretching your core.
Inhale deeply, still reaching high, and begin to slowly reach up and back behind you. It's very important that you keep your abdominals engaged for this, and think LIFT as you reach back with those long arms. Exhale, take your abdominals in more, hold for a second, then release gently.
Repeat forward, up, and lift, three more times.
Now, don't you feel better?
Have a glass of water, see you soon!
Elaine
