Health and fitness isn’t just about how far you can run and how much weight you can lift. Pain free, graceful movement is equally important.

I’ve shared a Pilates exercise before which is one of my favourite ways to free up my back and here I’ll share another way that you can do standing.

• The movement starts from the upper back and flows down the shoulders and arms.
• There should be minimal tension in the body as you do this. Gravity and momentum takes care of the movement.
• Be careful of doing this if you have lower back pain. Start very slowly and with a small range of motion