Look to the floor in front of the knees. Sitting position 2. A. Hold the back of the chair. Ease the elbows inwards. OR B. Progress to placing the palms on buttocks.
Ease elbows together.
Sitting position 2. Hold the edge of the chair. Reach upwards with the other arm aiming for the ceiling. Bend gently to the side to increase the stretch, keeping the weight equal on both buttocks. The muscle gets tight if shoes with heels are always worn.