Kneel on the floor facing a bench, box, or elevated surface about elbow height.
Place your elbows on the surface, hands together in a prayer position pointing upward.
Walk your knees back slightly so your hips are behind your knees.
Let your chest sink down toward the floor while keeping your elbows fixed on the surface.
You should feel a deep stretch in your lats, triceps, and shoulders.
Keep your lower back neutral - avoid excessive arching.
Hold the stretched position for the prescribed duration (30-60 seconds).
To deepen the stretch, sink your chest lower or walk your knees further back.
Breathe deeply and relax into the stretch with each exhale.