Kneeling
Start on your hands and knees on the floor (shown for right side) with a heavy dresser, chair, or bed with legs in front of you. Grasp the vertical secure bar (of the dresser, chair, or bed) and use this to lean away from. You can have your thumb down as pictured, or have your thumb up, see which gives you a better stretch. You can also just grab your left wrist with your right hand to stabilize.
1. Sit back diagonally toward the right buttock, elongating the right side.
2. Push outward to make your middle back convex on the right side, stretching that flank.
3. Turn your head to the left and focus into your most tight area.
4. Breathe and hold for 20-40 seconds, or slowly rock in and out of the stretch.
Repeat 2-3 times if you are holding the stretch or 10 times if you are slowly rocking in and out. Don't overdo, you have lots of leverage.
Standing Side Stretch
Another variation, focused on shoulder (shown for left shoulder and trunk). This stretch gets the muscles under the arm.
1. Reach up to the top of a door, or a high shelf. Your arm should be slightly bent.
2. Turn away with your whole trunk, and bend your knees, as your arm stays where it is. Feel the stretch under the armpit and down the side.
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