Lying Top Grab Front

1. Starting Position:
- Lie flat on your back on a mat or a comfortable surface.
- Keep your legs extended straight out and your feet shoulder-width apart.
- Place your arms at your sides, palms down.

2. Initial Movement:
- Bend your elbows and raise your arms to shoulder height, keeping your palms facing each other.
- Your elbows should be bent at a 90-degree angle.

3. Top Grab:
- Move your arms upward in front of you, reaching as if you are grabbing an object above you.
- Keep your elbows close to your body and maintain the bent position.

4. Front Grab:
- Extend your arms forward towards your chest, reaching out as if you are grabbing something in front of you.
- Your arms should remain at shoulder height throughout the movement.

5. Return:
- Slowly bring your arms back to the starting position by reversing the movement.
- Ensure a controlled motion, avoiding any quick or jerky movements.

6. Repetitions:
- Perform 10-15 repetitions, ensuring you maintain proper form.
- Rest for a brief moment between sets if needed.

7. Breathing:
- Inhale as you move your arms up and forward.
- Exhale as you return to the starting position.

8. Cool Down:
- After completing your sets, relax your arms at your sides and take a few deep breaths to cool down and recover.