🌀 Guide to Unwinding Your Spine with WYTL

This sequence restores mobility, opens the chest, and counteracts hours of sitting or forward head posture. Move slowly, breathe deeply, and focus on elongating the spine throughout each position.

1. Y Position

• Extend arms overhead into a wide “Y.”

• Keep shoulders away from ears and palms facing forward.

• Lengthen through your spine as if reaching tall.

• Inhale as you lift, exhale as you relax shoulders.

2. W Position

• Stand tall with feet hip-width apart.

• Bend elbows to 90° and float them above your shoulders

• Squeeze shoulder blades together, keeping ribs down.

• Hold for 3–5 breaths, feeling your chest open.

3. T Position

• Lower arms straight out to your sides at shoulder height.

• Palms face forward, shoulder blades draw together.

• Imagine creating a long line across your collarbones.

• Hold for 3–5 breaths.

4. L Position

• Bend elbows back to 90°, forming an “L” shape.

• Rotate shoulders externally (palms forward).

• Engage upper back and open chest without arching low back.

• Hold 3–5 breaths, then slowly release.

🚪 Doorway Stretch for Spinal Reset

• Stand in a doorway with elbows at 90° against the frame.

• Step one foot forward through the doorway, keeping spine tall.

• Allow your chest and shoulders to gently open as you lean forward.

• Breathe deeply, feeling the front of the chest release and the spine lengthen.

• Hold 20–30 seconds, then switch legs.
  👉 Excellent for releasing upper back tension and undoing the effects of sitting all day.

✨ How to use WYTL + Doorway Stretch:

• Perform 2–3 rounds, holding each WYTL position for several breaths.

• Finish with 2–3 doorway holds to open the chest and decompress the spine.

• Great as a mid-day posture reset or after long hours at a desk.