Stand up straight in a door frame facing the side.
A post can also be used for this exercise.
Reach both arms forwards, cross them over and rotate your arms inwards so that your thumbs point down.
With your arms still crossed grasp the edge of the door frame with each hand.
Keeping your arms straight, drop your head down and round your upper back.
Allow your shoulder blades to move around the sides of your rib cage.
Do not allow your lower back or hips to push out behind you.
You should feel a stretch across your upper back, between your shoulder blades.
Hold this position.