Step 1: Start by standing upright with your feet shoulder-width apart and arms by your sides.
Step 2: In a controlled motion, extend your arms straight in front of you at shoulder height with your palms facing each other.
Step 3: Slowly raise your arms above your head, keeping them straight, until your hands are pointing towards the ceiling.
Step 4: From this raised position, start rotating your arms backward in a circular motion, making sure to maintain a full range of motion and keeping your arms extended.
Step 5: Continue the circular motion until your arms return to the starting position by your sides.
Step 6: Reverse the direction: lift your arms straight up in front of you again, then rotate the arms forward, creating a circular motion from the front to back this time.
Step 7: Continue the rotations for a set amount of time or a certain number of rotations in each direction, typically aiming for 10-20 repetitions each way.
Step 8: Focus on your breathing throughout the exercise, inhaling and exhaling smoothly and maintaining good posture with a tight core.
This exercise is excellent for warming up the shoulder joints before a workout or as a stretching exercise to improve mobility. Be mindful not to speed through the rotations and to keep the movement smooth and controlled throughout.
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