1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Keep your core engaged and maintain a neutral spine.
- Relax your shoulders and let your arms hang down by your sides.
2. Movement:
- Raise your right arm out to the side until it is parallel to the ground. Keep your elbow slightly bent and palm facing down.
- Ensure that your shoulder stays relaxed and does not rise towards your ear.
- Hold for a moment at the top of the movement, focusing on the shoulder muscles.
3. Lowering:
- Slowly lower your arm back to the starting position while maintaining control.
- Avoid any jerky movements to prevent injury.
4. Repetitions:
- Perform 10-15 repetitions on your right arm.
- Switch to your left arm and repeat the same number of repetitions.
5. Tips:
- Keep your movements slow and controlled to maximize effectiveness and reduce risk of injury.
- Maintain a stable stance and avoid leaning to one side as you lift your arm.
6. Breathing:
- Breathe out while lifting your arm and breathe in while lowering it back down.
7. Cool Down:
- After completing your sets, gently stretch your arms and shoulders to promote flexibility.
Caution:
- If you feel any pain or discomfort, stop the exercise and consult a fitness professional.
