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Body Part: Shoulders, Posterior Shoulder, Back, Latissimus Dorsi, Erector Spinae, Shins
Step 1: Get into a quadruped (on all fours) position with toes pointed and together, knees apart and glutes sitting on your heels.
Step 2: Slowly slide your hands forward on the floor allowing your chest to drop and arms to extend out in front of you.
Step 3: Lower and reach and roll the thumbs upward as far as possible until a good stretch is felt in the shoulders, latissimus hips or lower back.
Step 4: Hold for the recommended time.
Step 5: Maintain posture throughout. Keep a relaxed breathing pattern. Avoid letting the head fall toward the ground, holding the breath, or straining into a stretch.