Lying Arm Overhead Extension

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.