Lying Overhead Arm Extension
Positioning:
1. Starting Position: Lie on your back on a mat. If you have a mat, it helps provide cushioning.
2. Leg Position: Bend your knees and place your feet flat on the floor, hip-width apart. Alternatively, you can extend your legs straight if you prefer.
3. Arm Position: Raise your arms straight up towards the ceiling. Your arms should be shoulder-width apart, with palms facing each other.
Movement:
1. Extension Phase:
- Slowly lower your arms backward over your head, keeping your elbows slightly bent.
- Focus on maintaining control, and avoid arching your back.
- Lower your arms until they are just about parallel to the ground, or as far as comfortable without straining.
2. Return Phase:
- Engage your core muscles and pull your arms back to the starting position.
- Ensure your elbows remain slightly bent throughout the movement.
- Keep your movements smooth and controlled.
Tips for Beginners:
- Start with a smaller range of motion and increase as you gain strength and confidence.
- Ensure your back stays flat against the mat; do not allow it to arch.
- Perform 10 to 15 repetitions, resting as needed, and focus on proper form rather than speed.
