When doing any sort of mobility it is important to make sure your muscles are warm to prevent any further injuries and to get the most out of your mobility routine.
When working through any uncomfortable areas it is important to breathe deeply into the belly. When trying to go deeper into a stretch it is important to synchronize the movements with an exhale.
While sitting with your legs crossed, place left hand on the floor beside and slightly beside you. Raise the right hand overhead, stretching towards the left. Hold for 60 seconds, then repeat on other side.
Standing straight up with your hands on your hips. Begin bending at the hip lean back, gently bringing your neck back looking up towards the ceiling.