Stretch Upper Back : Twist, Arm Crossed

Be sure to keep your head back and aligned over your pelvis so that you are sitting up tall as you perform this stretch. Keep your shoulders down as you twist. Imagine that your spine is a long towel twisting upon itself. Feel the long strips of muscle along the sides of the spine working.

Sit slightly forward on a chair, your feet flat on the floor. Cross your arms in front of you, and lift your elbows slightly so that they are just below chest height.
Exhale as you twist to the right and use your right hand to pull your left forearm around yourself. Look to the right. Hold for 2 breath cycles, then return to the forward position. Repeat on the other side.

source: suzzane martin (stretching)

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