Concerning the Upper Body "Cross":
Elbows should be STRAIGHT.
So, would you say the elbows should be locked (as if to bring the elbow, that is pointing straight down, up through the top of the arm, while bringing the other parts -- wrist/shoulder -- down)? Even to the point of looking hyper-extended? Just trying to clarify.
Funny thing is, I've been practing stretching my spine lately, much the way you described in your previous article (yes ... with tension). Probably for a couple of weeks. My wife does a double take the other day and says, "Wow! You look tall!"
Of course, I'm only 5'6".