90x90 Stretch W Prop And Hand Sweep

Lying on your left side, put a prop under your right knee. The height of this prop will be determined by your flexibility. With your hands together, slowly roll your shoulder to the floor (or close to it) and sweep your hand to your butt (palm down) . Then sweep the hand up over your head flipping the palm up at shoulder level. Return back to shoulder level and roll back to the starting point.

At the starting point squeeze your hand together (shoulders down), and use good pressure into the ball with your knee. Then lighten up on the pressure

This is great for opening up the hips, shoulders and upper back, especially from rotational sports such as golf and tennis.