Lying Arm Crossover

Lying Arm Crossover Chest Exercise Instructions

Positioning

1. Lie flat on your back on a comfortable, flat surface (like an exercise mat).
2. Extend your legs straight out in front of you, keeping them together.
3. Extend your arms straight out to the sides at shoulder height, palms facing up.

Movement

1. Inhale and engage your core muscles to stabilize your body.
2. As you exhale, slowly lift one arm up towards the ceiling, keeping it straight.
3. Gently cross the raised arm over your body towards the opposite side, allowing your shoulder to rotate slightly.
4. Hold this position for a moment, feeling the stretch in your chest and shoulder.
5. Inhale and bring your raised arm back to the starting position.
6. Repeat the movement with the opposite arm.
7. Alternate between arms for the desired number of repetitions, typically 8-12 per side.

Tips

- Keep your feet planted on the ground to ensure stability.
- Focus on controlled movements rather than speed to avoid straining your muscles.
- Maintain a neutral spine and relaxed neck throughout the exercise.