1 - Lie flat on your back on a mat with your arms extended out to the sides at shoulder height, forming a T-shape with your body.
2 - Keep your shoulders pressed firmly into the ground throughout the movement.
3 - Bend your right knee to 90 degrees and lift it toward your chest.
4 - Slowly rotate your hips and let your right knee cross over your body toward the floor on the left side, while keeping your right arm and shoulder flat on the ground.
5 - Turn your head to the right to increase the rotational stretch through your spine and torso.
6 - Hold the stretch for 20–30 seconds, breathing deeply and allowing your muscles to relax further with each exhale.
7 - Return to the starting position and repeat on the opposite side.
