To Perform the Kneeling Overhead Reach:

1. Begin on your hands and knees with your hands placed flat on the mat above the level of your shoulders (figure 1).
   
   
2. From this position slide your hips back toward your feet until you feel a stretch in the shoulders and upper back (figure 2).
   
   
3. Using your shoulder muscles, push your hands away from your body. This will further push the hips toward your feet and increase the stretch in your shoulders.
   
   
4. Hold this stretch position for 1-2 seconds and then release the stretch by returning to the starting position (figure 1).
   
   
5. Repeat this back and forth motion 10 times.
   
   
   
   

Figure 1