Seated Alternate Shoulders Circle

Positioning

1. Sit Down: Find a comfortable, stable surface to sit on, such as an exercise mat or floor.
2. Leg Position: Sit cross-legged or with your legs extended in front of you, whichever is more comfortable.
3. Back Position: Keep your back straight and upright to maintain proper posture.
4. Arm Position: Raise both arms to shoulder height, keeping your elbows bent at a 90-degree angle with your palms facing forward.

Movement Instructions

1. Start the Circle: Begin by rotating your right arm in a circular motion forward. Keep your elbow bent and aim for a smooth motion.
2. Alternate Arms: After a set number of circles (e.g., 5-10), switch to your left arm and perform the same circular movement.
3. Reverse Direction: Once you’ve completed forward circles with both arms, repeat the process by rotating both arms in a backward circular motion.
4. Maintain Control: Focus on engaging your shoulder muscles while keeping the movements controlled. Avoid swinging your arms; concentrate on smooth and steady rotations.
5. Breathing: Inhale deeply while relaxing your shoulders and exhale as you perform the circles.

Tips

- Start with smaller circles if you are new to this exercise, gradually increasing the size of the circles as you become more comfortable.
- Keep a relaxed posture; tension in the neck or shoulders can limit your range of motion.
- Repeat the entire sequence for 2-3 sets, allowing for short breaks in between.