How to Do a Sitting Torso and Neck Extension

Getting in the Starting Position

1. 1
   Sit down on the ground. Your knees should be bent and your feet flat, with your hands resting behind you and your fingers pointing away from your body.
   
   
   
2. 2
   Straighten your elbows and roll your hips so that your back arches slightly. Breathe in, lifting your chest and letting your head fall back so your body is in a very "open" position. Relax as much as you can, but don't shrug your shoulders or let your arms bend.
   
   
   

Performing the Exercise

1. 1
   Hold this position for the recommended amount of time. If you feel any discomfort then stop, but this is a relatively undemanding stretch--you shouldn't have too much trouble with it.
   
   
   

 Frequency

1. 1
   Do this exercise for 30 seconds to 2 minutes per set. Repeat until you've completed 3 sets.
2. 2
   In order to start seeing/feeling results, aim to do 3 sets 5 days a week for 6 weeks. For faster results, increase the number of sets/times per week you do this exercise.