For the Preacher Stretch, kneel on the floor with the weight of your body supported above your ankles. Next, bend at the waist and reach your hands as far out in front of you as you can without extending your legs. Once your hands are positioned, dive your chest towards your knees until you feel an adequate stretch. Try to leave your hands secure to the floor outreached in front of you. Hold this position for the elapsed time.
This stretch focuses on the muscles that secure your arms in place. The stretch provides extension and traction to the muscle which allows your shoulders to relax into their natural positioning. Tension in these muscles will cause your shoulders to hold forward which puts your spin in a vulnerable position for injury.