1 - Secure a resistance band to a stable anchor point at about shoulder height.
2 - Stand sideways to the anchor and place the band around the wrist or hold it in the hand of the arm closest to the anchor.
3 - Step away from the anchor until there is light to moderate tension in the band, then extend your arm slightly behind your body with your palm facing forward or upward.
4 - Keep your chest lifted, ribs down, and shoulder relaxed as you slowly rotate your torso away from the anchored arm.
5 - Pause when you feel a stretch across the chest, front of the shoulder, and upper arm without pain or numbness.
6 - Breathe slowly and hold the position, making small controlled adjustments to find the tightest area.
7 - Release tension gradually, switch sides, and repeat for the desired duration.
