Stand beside a wall or a solid vertical surface with your feet hip-width apart for stability.
Extend the arm closest to the wall straight out to your side at shoulder level, with the palm facing forward and your fingers pointing upwards.
Place the palm, inner elbow, and full length of the forearm against the wall surface.
Keeping your arm straight and palm pressed against the wall, slowly turn your body away from the wall until you feel a stretch in your biceps and the inside of your forearm.
Hold the stretch position for 15-30 seconds, breathing deeply to help deepen the stretch.
Release the stretch by slowly turning your body back towards the wall and relaxing your arm.
Repeat the stretch on the opposite arm if needed.
Perform the stretch 2-3 times on each arm, as necessary.
Ensure that you do not push into pain; a gentle pull sensation is sufficient. If you feel any sharp pain or discomfort, ease off the stretch to prevent injury.
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