Stand erect. Raise and stretch the arms straight out to the sides at shoulder level, palms facing forward. Exhaling, smoothly swing the arms forward, stretching the shoulders forward, expanding the back, and bringing the palms together, fingers lightly touching. Inhaling, bend your elbows and bring the palms to the chest.
Stretch the chest open, expanding the palms and elbows to the sides without lowering the arms. Exhaling, straighten the arms in front once more, stretching the shoulders forward and expanding the back. Finally, inhaling, swing the arms open and expand the chest, drawing the shoulders back.
Repeat the entire sequence of movements 3 or more times, coordinating each movement with your breath.
Bend your arms and bring your fingertips to the tops of your shoulders, with your elbows facing forward. Press your elbows together, expanding your back and separating the shoulder blades. Now slowly begin to circle with the elbows as if they were wings.
Draw them up in the front, then circle back, lowering the elbows as the shoulder blades are drawn together. Finally, draw the elbows forward to the starting position. Circle 3 times in each direction.