Towel Standing Behind-Back External Rotation

Stand tall with your feet shoulder-width apart and hold a rolled-up towel horizontally behind your lower back with both hands.

Keep your elbows gently bent and close to your torso as you prepare for the movement.

Use your opposite arm to gently pull the towel horizontally, guiding the working arm into external rotation.

Hold the stretch at a comfortable point for a few seconds while breathing smoothly.

Slowly return to the starting position in a controlled manner before switching sides.