Calf Raise with Internal and External Arm Rotation
Positioning
1. Starting Position: Stand tall with your feet shoulder-width apart and your arms resting by your sides.
2. Foot Position: Ensure your weight is evenly distributed on both feet.
Movement
1. Calf Raise:
- Push through the balls of your feet and raise your heels off the ground, lifting your body upward.
- Keep your core engaged and maintain balance as you rise.
- Hold this position for a moment at the top.
2. Arm Rotation:
- As you perform the calf raise, extend your arms straight out to the sides at shoulder height.
- Rotate your arms inward, bringing your hands in front of your chest, and then rotate them back out to the sides.
- Ensure the movements of your arms are controlled and smooth.
3. Return:
- Lower your heels back to the ground slowly, allowing your arms to return to the starting position by your sides.
- Repeat the calf raise and arm rotations for the desired number of repetitions.
Tips
- Maintain good posture throughout the exercise; avoid leaning forward or backward.
- Focus on slow and controlled movements to enhance balance and stability.
- If you need support, feel free to hold onto a wall or chair for balance.
