YTWL

Start with hinging at your hips, push your hips backwards as if trying to touch the wall behind you while keeping your back neutral, slight bend in your knees. Holding this position, in a controlled manner with your elbows straight thumbs facing up make a “Y” with your arms, squeezing you shoulder blades together at the top. Slowly lower your arms and repeat this 10x. Then make a “T” shape with your arms 10x. Next bend your elbows so that you can make a “W”, palms of your hands will be facing down. Squeeze shoulder blades together 10x. The last movement still in the hip hinge position is rotation. Bend your elbow to 90 degrees and turns your arms so you knuckles are facing down to the floor. Rotate your arms upwards so that they become parellel with the floor. Then rotate back down and repeat 10x.