Behind-Back Shoulder Stretch
Step 1 - Reach one arm behind your back, bending the elbow upward
Step 2 - Use the other arm to gently pull the elbow across your back
Step 3 - Feel the stretch in your rear shoulder and upper back
Step 4 - Hold, then switch arms and repeat
Recommended Sets & Time:
Beginner: 2 sets of 30-45 seconds each arm, 15 seconds rest
Intermediate: 2-3 sets of 45-60 seconds each arm, 10 seconds rest
Advanced: 3 sets of 60-75 seconds each arm, 10 seconds rest
What to Focus On:
Rear shoulder release - You should feel this deeply in the back of your shoulder
Upper back tension relief - Feel the stretch extending into your upper back muscles
Gentle pulling - Use light pressure to deepen the stretch gradually
Post-workout recovery - Allow your shoulder muscles to lengthen after contractions
Modifications:
Easier: Don't pull as hard or use a towel to bridge the gap between your hands
Harder: Try to clasp your hands behind your back for a deeper stretch
