Lie flat on your back with your feet flat on the floor. Your knees should be at 90º Place your elbows on the floor next to your shoulders. Your fingers should point the floor. Contract your pelvic floor and core.
Doing a external rotation of the shoulders, try to reach the floor with the dorsum of your hands. Maintain the stretch during the required time and then return to the starting position. Make sure you don't move your elbows during the movement.TIPS: You should feel the stretch of the muscles but not pain.