1. Starting Position:
- Stand facing a wall with your feet shoulder-width apart.
- Position yourself about 2 to 3 feet away from the wall.
2. Hand Placement:
- Raise your arms overhead with a slight bend in your elbows.
- Place your palms flat against the wall, shoulder-width apart.
3. Body Alignment:
- Keep your body straight from head to heels.
- Engage your core to maintain stability.
- Your hips should be in line with your shoulders.
4. Movement:
- Slowly lean your body forward while keeping your hands pressed against the wall.
- Bend at the elbows to lower your upper body toward the wall, as if you are pushing against it.
- Ensure your elbows point out slightly rather than straight down.
5. Return:
- Push off the wall gently to return to the starting position.
- Straighten your arms back to the overhead position without locking your elbows.
6. Tips:
- Keep your movements slow and controlled.
- Focus on feeling the stretch in your chest and shoulders as you lean forward.
- Repeat this movement for 10 to 15 repetitions, maintaining good form.
7. Breathing:
- Exhale as you lean forward and inhale as you return to the starting position.
8. Cool Down:
- After completing the repetitions, relax your arms and take a few deep breaths.
Note: This exercise is great for stretching and strengthening the chest muscles. If you feel any discomfort, adjust your positioning or reduce the range of motion.
