Up to like rows stand feet shoulder width apart, hold your arms straight out in front of you palms facing inwards towards one another. Contract the muscles between the shoulder blades and draw the arms so that the hands are next to the chest. Release the contracted tissue in the back and extend your arms forward in front of you. Once again, palms facing inwards. Again, contracted tissue between the shoulder blades, drawing the arms back until they're in line with the chest. Hold here and contract the tissue in the back and hold the contraction for three deep breaths.

You may notice that you're able to contract the back muscles more after bringing the arms back further. After the breathing. extend the arms forward feeling the stretch in the mid back and repeat the previous step eight more times but at a steady rate, keeping your focus on relaxing and contracting the muscle tissue in the back