1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Keep your knees slightly bent for stability.
- Engage your core by pulling your belly button toward your spine.
2. Arm Positioning:
- Extend your arms straight out to the sides at shoulder height, palms facing up. Your body should form a “T” shape.
- Ensure your arms are straight but not locked at the elbows.
3. Movement:
- While keeping your arms straight, bring them forward in front of your chest, crossing them over each other at shoulder height.
- Imagine giving yourself a big hug as you bring your arms together.
- Hold for a brief moment when your arms are crossed.
4. Return:
- Slowly reverse the motion, extending your arms back out to the sides (the starting position).
- Keep your movements controlled to maintain balance and engage your muscles.
5. Repetitions:
- Perform 10-15 repetitions, focusing on a smooth and steady motion.
- Take a small pause after each repetition to maintain control.
6. Tips:
- Keep your shoulders relaxed and avoid lifting them toward your ears.
- Maintain a neutral spine throughout the exercise.
- Focus on breathing; inhale as you bring your arms forward and exhale as you return to the starting position.
