Standing Chest and Biceps Stretch Against Wall

1. Starting Position: Stand next to a wall with your right side facing it. Keep your feet hip-width apart for stability.

2. Arm Positioning: Extend your right arm straight out to the side at shoulder height. Your palm should be flat against the wall, fingers pointing down.

3. Body Position: Angle your body slightly away from the wall while keeping your right arm extended. Your left arm can rest on your hip or hang by your side.

4. Stretch: Slowly turn your torso away from the wall, feeling the stretch across your chest and biceps. Keep your right arm straight and maintain contact with the wall.

5. Hold the Stretch: Hold this position for 15-30 seconds while breathing deeply. Make sure to keep your shoulder down and relaxed.

6. Release: Slowly return to the starting position by turning your torso back to face the wall and bringing your right arm down.

7. Repeat on the Other Side: Switch to the left side of the wall and repeat steps 2-6 to stretch your left chest and biceps.

Tips

- Ensure that your back remains straight throughout the stretch.
- Do not overextend; you should feel a gentle stretch, not pain.
- If you feel any discomfort, reduce the range of motion or adjust your body angle.