A one-sided, wall-supported stretch for the chest with the elbow bent and the forearm resting against the wall. The position lengthens the chest muscles through body positioning rather than repeated muscular contractions.
Stand beside a stable wall with both feet supported.
Rest one palm and forearm against the wall with the elbow bent approximately 90 degrees; place the other hand on your hip.
Settle into a comfortable chest stretch without pushing the shoulder farther back.
Hold the position with relaxed breathing; ease out if the stretch becomes painful.
Use a mild stretch sensation, not maximal range.
Keep the torso upright without arching the lower back.
Record the hold in seconds; the demonstration shows one side only.
Forcing the shoulder backward against the wall.
Twisting sharply or bouncing into the stretch.
Holding the breath or replacing the chest stretch with a large lower-back arch.
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