performing a shoulder stretch

Stand or sit upright with good posture.
Bring your right arm straight across your body at about chest height.
Use your left hand to gently pull the right arm closer to your chest.
Hook your left hand just above the right elbow (not on the joint).

Keep your right shoulder relaxed and down — don’t let it shrug up toward your ear.
You should feel a gentle stretch in the back of the right shoulder (posterior deltoid and rotator cuff area).
Hold for 20–30 seconds without bouncing or forcing it.
Slowly release and repeat on the left side.