[u]Centre and upper back stretch[/u]
In this exercise pulsing is used. Pulsing is a tiny movement about 2 millimetres at a time repetitive. Never push through pain. Don’t hurry. It is much more important to pay attention to what it feels like like a meditation. Take time.
Kneel on floor or in bed with arms bent and one hand on top of the other on the floor or bed.
Rest head on hands.
Keeping head on hands pulse backwards in tiny increments. Bottom should move slightly backwards.
Now keeping head on hands and bottom still pulse upper chest downwards moving through shoulders.
As the spine lengthens and releases areas of tension it might become easier to just stay still and pay attention to what the shoulders neck upper spine middle spine lower spine are feeling like.
Now rock from one knee to the other letting the side-to-side movement travel up through the spine and shoulders.