1. Stand upright with your feet shoulder-width apart.
2. If using an assistance tool, hold a stretching strap or stick in front of you with an overhand grip, slightly wider than shoulder-width apart. If not, simply extend your arms straight in front of you with palms facing down.
3. Raise your arms above your head and try to move them as far back as is comfortable for you. Keep your back straight and avoid arching excessively.
4. When you have reached a point where you feel a gentle stretch in your chest and front of the shoulders, hold the position. Ensure that the stretch is not painful; you should only feel a mild tension in the muscles.
5. Maintain this stretch for 20-30 seconds while breathing normally.
6. Lower your arms and relax for a moment before repeating if necessary.
Be sure to perform the stretch carefully and within your own range of motion to prevent injury. It is recommended to do this stretch as part of a cool-down routine, after strength training, or any time your chest and shoulder muscles feel tight.
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