Seated Open Up and Under Swing on a Chair

Positioning

1. Sit on the Chair: Start by sitting on the edge of a sturdy chair with your feet flat on the floor. Make sure your back is straight and your shoulders are relaxed.
2. Arm Position: Extend your arms straight out to the sides at shoulder height. Your palms should be facing down.

Movement

1. Open Up: Begin the movement by rotating your torso to one side. As you do this, keep your arms extended to the sides.
2. Swing Under: After reaching your maximum rotation, bring your arms in front of you and swing them under your body, allowing your torso to follow the movement.
3. Return to Start: Reverse the motion by swinging your arms back to the open position at shoulder height and return your torso to the center.
4. Repeat: Perform the movement to the other side, rotating your torso and arms in the same manner. Continue alternating sides for a set number of repetitions or duration.

Tips

- Keep your movements slow and controlled to focus on the stretch and rotation.
- Ensure your core is engaged throughout the exercise to maintain stability.
- Breathe steadily, exhaling as you rotate and inhaling as you return to the starting position.