1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Keep your arms relaxed at your sides.
- Engage your core for stability and maintain a straight posture.
2. Arm Positioning:
- Bend your elbows slightly and rotate your palms to face your body.
- Extend your arms straight back behind you, ensuring your elbows remain at a comfortable angle.
3. Movement:
- Begin the movement by squeezing your shoulder blades together.
- Raise your arms out to the sides at shoulder height, ensuring your elbows stay slightly bent.
- Hold for a moment at the top of the movement while engaging your rear deltoids.
4. Return:
- Slowly lower your arms back to the starting position, maintaining control throughout the movement.
- Ensure your shoulders remain down and relaxed; avoid shrugging them up towards your ears.
5. Repetitions:
- Perform 10-15 repetitions for beginners.
- Rest for 30-60 seconds between sets.
6. Tips:
- Focus on form rather than speed; slow and controlled movements are more effective.
- Keep your head in a neutral position, looking straight ahead.
- If you feel any pain in your shoulders, reduce the range of motion or take a break.
