1. Stand upright or sit on a chair with your feet flat on the ground.
2. Extend one arm out straight in front of you, keeping it at about shoulder height.
3. With your other hand, gently grasp your extended arm just below the elbow.
4. Pull the extended arm across your chest, aiming to bring your hand towards the opposite shoulder.
5. Make sure to keep your extended arm straight and horizontal, and do not twist your body.
6. Hold the stretch for 15-30 seconds, feeling a gentle tension in the shoulder and rear deltoid without straining.
7. Release the stretch gently and repeat with the other arm.
8. Perform the stretch 2-3 times for each arm.
Ensure to breathe comfortably throughout the stretch and avoid any jerky movements. If any pain is experienced beyond a mild stretch sensation, stop immediately and consult a health professional.
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