Hold each stretch for approximately 30 seconds, breathing calmly and in a controlled manner You can perform several sets of this routine if you wish, with a few minutes of rest ⌛ Since these are unilateral stretches only, remember to do both sides every time 👌 1 : Place your hand behind you in supination with your arm extended, then move your body forward while orienting your shoulder inwards 2 : Raise your extended arm in the air and retract your shoulder blade, then rest your elbow against your knee while pressing your upper body against your arm 3 : Place your hand on the ground in a neutral grip with your arm extended and retract your shoulder blade, then move your body forward while pressing your upper body against your arm 4 : Place your wrist on the side of your stomach with your arm bent at 90°, then pull your elbow inwards without turning your upper body as well 5 : Place your wrist behind your elbow and bend your arm at 90°, then grab your ankle while pushing your elbow forward with your wrist resting on your thigh The goal is above all to be able to feel that it stretches by having a good feeling of the area, even if this is a little out of line with my explanations And to discover now the rest of my routine, which covers the whole body from neck to ankles Just click on the link in my bio ! You'll find +100 exercises without equipment, suitable for all levels, whether beginner or advanced ✅ #flexibility #mobility #stretching #supple #stretches #stretch #yoga #pain #health #gym #gymnastics #exercise #workout #training #sport #amazing #calisthenics #streetworkout #bodyweight #tips #advice #tutorial #shoulders #deltoid #rotatorcuff #shoulderpain - @kivenro