Wall-Supported Standing Single Shoulder Stretch

Positioning:
1. Stand perpendicular to a wall with your side facing it.
2. Place your arm closest to the wall on the wall, with your elbow bent at a 90-degree angle.
3. Position your feet shoulder-width apart for stability.
4. Use your opposite hand to support your waist or hip.

Movement:
1. Slowly extend your arm along the wall, raising it upwards. Your palm should be facing the wall.
2. As you extend your arm, twist your upper body slightly away from the wall while keeping your head looking straight ahead.
3. Hold this position for 15-30 seconds, feeling the stretch in your shoulder and upper back.
4. Engage your core to maintain stability during the stretch.
5. Slowly return your arm to the starting position.
6. Repeat the stretch on the opposite side by turning to face the other way and placing the other arm on the wall.

Tips for Beginners:
- Make sure your movements are slow and controlled to avoid strain.
- If you feel any discomfort, reduce the intensity of the stretch or stop if necessary.
- Breathe deeply throughout the stretch to promote relaxation and lengthening of the muscles.