1 - Stand upright holding a towel vertically behind your back, with one hand gripping the top end over the same-side shoulder and the other hand gripping the bottom end behind your lower back.
2 - Gently pull the towel upward with your top hand, drawing the bottom hand higher up your back until you feel a stretch in the shoulder and chest of the lower arm.
3 - Hold the stretch for 20-30 seconds, breathing deeply and relaxing into the position without forcing the movement.
4 - Slowly release the tension and switch hands so the opposite arm is now on top and repeat the stretch on the other side.
5 - Perform 2-3 holds per side, gradually increasing the range of motion as the muscles loosen.
