Start with your left hand. Put the palm against the wall and then spread all fingers widely. Now extend (straighten) the elbow while pressing into the wall. Next, take a few breaths. Then bend your head sideways, trying to touch the right ear to the right shoulder.
As you do, bring the left shoulder inward slowly, as if facing the wall. Hold this position for 30 seconds. Finally, repeat for the left hand, and then repeat the cycle again.