1. Starting Position:
- Lie face down on a mat or a comfortable surface.
- Extend your arms straight out in front of you, keeping them shoulder-width apart.
- Your feet should be together and your legs extended straight behind you.
- Keep your head in a neutral position, looking down at the mat.
2. Engaging Your Core:
- Engage your core muscles by pulling your belly button in towards your spine.
- Ensure your back is straight and your hips are in contact with the mat.
3. Lifting:
- Simultaneously lift your arms, chest, and legs off the ground a few inches.
- Try to keep your neck in line with your spine.
- Hold this position for a moment, focusing on squeezing your back muscles.
4. Rotating:
- From the lifted position, start to rotate your arms out to the sides, forming a wide 'V' shape.
- Imagine your arms making a circular motion as if you are swimming through the air.
5. Completing the Circle:
- As you continue the movement, bring your arms back to the starting position in front of you, maintaining the lift.
- Keep your legs elevated and straight throughout the movement.
6. Repetition:
- Complete 10-15 repetitions of the arm rotation.
- Perform 2-3 sets, resting for 30 seconds to 1 minute between sets.
7. Breathing:
- Inhale as you lift your limbs and exhale as you lower them back to the starting position.
8. Cool Down:
- After completing your sets, gently lower your body back to the mat and relax.
- Take a few deep breaths to cool down.
Tips:
- If you feel any strain in your lower back, lower your lift slightly until you find a comfortable height.
- Focus on controlled movements to maximize effectiveness and reduce the risk of injury.
