The three sample exercises shown here are taken from Lilian Jarvis’ book,
The Stress Releaser StretchlothÂ®. The layout varies somewhat from the
print edition, but the information presented here remains the same.
Exercise 2: Shoulder and Chest Stretch
Besides relieving daily fatigue, this exercise is great to do in the morning to relieve nighttime stiffness. It stretches your shoulders, opens your chest, and contracts your back muscles.
Sit on a chair with your back erect, feet and knees comfortably apart, and arms down with the cloth straight between your hands. (This exercise can be done sitting or standing.)
Take a deep breath in as you circle your arms overhead.
As you breathe out, draw your abdominals in and press both hands outward, stretching the cloth. Then press your chest forward and contract your shoulder blades as you press your arms back. Tilt your head down to relax your neck.
Hold while you feel the stretch in your shoulders and chest. Then, breathing as necessary, bring your arms forward and relax them down.
Repeat from Step 1 several times.
To stretch your back when you’ve finished, lower your head and pull your arms and shoulders strongly forward as you round your back and press it out