1. Stand upright with good posture close to a pole or a stable vertical support.
2. Reach one arm up and bend at the elbow, placing the hand down the spine, attempting to touch the upper back.
3. Hold the pole or support with your hand from behind your back.
4. Gently lean forward while holding onto the support. This provides leverage to deepen the stretch in the shoulder and triceps.
5. You should feel a stretch in your shoulder and the back of your upper arm.
6. Hold the stretch for 15-30 seconds or as recommended.
7. Slowly release and return to the starting position.
8. Repeat the stretch with the opposite arm.
9. Perform the stretch 2-3 times on each arm.
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