1. Stand facing away from a flat, sturdy bench or an elevated surface that is about waist height.
2. Reach back and place both hands on the edge of the bench, with your palms down and fingers pointing away from you.
3. Slowly step forward until you feel a stretch in your chest and shoulder area. Keep your arms straight.
4. Bend forward at the hips, lowering your body toward the ground, to intensify the stretch. Ensure your arms remain straight throughout the movement.
5. Hold this position and maintain the stretch for 15 to 30 seconds or as advised, keeping your breathing calm and steady.
6. Gently release the stretch by stepping backward and lifting your torso back to the starting position.
7. Repeat if necessary, ensuring to stay within a comfortable range of motion without overstretching.
Important: Make sure to perform this stretch in a controlled manner, never forcing your muscles beyond a comfortable range, as this could lead to injury.
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