1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your knees slightly bent and engage your core.
- Place your hands behind your back, clasping them together.
2. Forming the Circle:
- With your arms straightened, begin to move your hands outward, creating a big circle with your arms.
- Focus on using your shoulders and upper back to initiate the movement, keeping the arms straight throughout.
3. Completing the Circle:
- As you make the first half of the circle, rotate your shoulders to follow the movement of your arms.
- Continue the motion until your hands come back to the starting position behind your back.
4. Repetition:
- Perform 10-15 circles in one direction.
- Pause and then reverse the direction, performing another 10-15 circles.
5. Tips:
- Maintain a relaxed posture throughout the exercise; avoid straining your neck or back.
- Focus on a smooth, controlled movement rather than speed to fully engage the rear deltoid muscles.
- Breathe steadily throughout the exercise, exhaling during the movement.
6. Variation:
- If you feel comfortable, try using light resistance bands for added challenge as you progress.
