1. Starting Position:
- Stand next to a wall, about a foot away from it.
- Position your feet shoulder-width apart for balance.
- Relax your arms at your sides and ensure your body is straight.
2. Arm Placement:
- Raise your arm that is closest to the wall and reach back to place your hand on the wall.
- Your elbow should be slightly bent and your palm flat against the wall.
3. Movement:
- Slowly roll your shoulder forward, moving your hand along the wall without losing contact.
- Allow your torso to gently twist towards the wall, feeling a stretch in the back of your shoulder and upper back.
- Keep your head facing forward and maintain a neutral spine.
4. Hold the Stretch:
- Hold this position for about 15-30 seconds.
- Breathe deeply, focusing on relaxing your shoulders as you hold the stretch.
5. Release and Switch Sides:
- Slowly return to the starting position by rolling back your shoulder and bringing your arm back down.
- Repeat the stretch on the opposite side, placing your other hand on the wall and performing the same movements.
6. Repetitions:
- Aim for 2-3 sets, holding each side for 15-30 seconds.
Tips:
- Move gently to avoid straining your muscles.
- Focus on your breathing to enhance relaxation during the stretch.
