Standing Against-Wall Single Chest Stretch

1. Starting Position:

   • Stand facing a wall with your feet shoulder-width apart.

   • Position your feet firmly on the ground and engage your core for stability.

2. Arm Positioning:

   • Raise your right arm up to shoulder height.

   • Bend your elbow at a 90-degree angle, placing your forearm flat against the wall. Your elbow should be in line with your shoulder.

3. Body Positioning:

   • Keep your left arm relaxed at your side or place your left hand on your hip.

   • Ensure your shoulder blades are relaxed and not shrugged up towards your ears.

4. Stretching Movement:

   • Gently lean your body away from the wall, turning to your left side. You should feel the stretch across your chest and shoulder.

   • Hold this position for 15-30 seconds, breathing deeply and relaxing into the stretch.

5. Returning to Starting Position:

   • Slowly bring your body back to the starting position while keeping your arm still against the wall.

6. Repeat:

   • Switch sides by repeating the stretch on the left side.

   • Perform 2-3 sets on each side for an effective stretch.

Tips:

• Make sure not to force the stretch; only lean to a point where you feel a comfortable stretch.

• Maintain a neutral spine throughout the movement.

• Focus on your breath to help relax into the stretch.