Steps:

1. Stand next to a wall with your feet shoulder-width apart.
2. Raise your arm out to the side, keeping your elbow straight but not locked. Your hand or wrist should gently touch the wall.
3. Press the outside of your wrist or hand against the wall, tightening the side of your shoulder.
4. Keep your shoulders level and belly tight. Avoid leaning into the wall or shrugging your shoulder.
5. Maintain the push for 5–10 seconds, feeling the exercise in your shoulder.
6. Gently release the pressure, relax your arm, and repeat. Perform 8–10 times, then switch to the other side.