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Exercise 2

This exercise is very easy is very easy, but will take time to learn to do. Sit on the floor with your holding the hands behind the back as in the picture above.

Now lean backwards keeping your arms straight. Hold your thumbs for support and slide down the floor as far as you can. Repeat this exercise 10 times and don't worry about dislocations. This exercise improves your range of movement, but only dislocates the joints partially.

You probably expect that you will feel the partial dislocation (or sometimes even a full dislocation), but the fact is that in time with this range of movement this will feel like any normal move. It's all about believing.