Hang from a pull-up bar or rings with an overhand grip, arms fully extended.
Slowly pull your legs up and through your arms, rotating your body backward.
Continue rotating until your body is inverted and your arms are behind your back.
Lower yourself down until you feel a deep stretch in your shoulders and chest.
Your arms should now be behind you, palms facing away, supporting your body weight.
Hold this stretched position for the prescribed duration (start with 10-20 seconds).
Keep your core engaged and breathe steadily throughout the hold.
To exit, either pull back up through your arms or drop down carefully.
Start with bent knees if the full stretch is too intense.