1. Starting Position:
- Stand with your feet shoulder-width apart and arms at your sides.
- Slightly bend your knees and lower your hips into a squat position. Your thighs should be parallel to the ground.
2. Arm Positioning:
- Extend your arms out to the sides, parallel to the ground. Your palms should face down. This is your starting arm position.
3. Movement - Crab Walk:
- Shift your weight onto your right leg and step to the right with your left foot. Keep your knees bent and continue to stay low in your squat.
- Follow your left foot with your right foot, maintaining the squat position.
- Continue stepping to the right for 3 to 5 steps.
4. Back Fly Movement:
- As you reach your last step to the right, transition into the back fly.
- Lift both arms backward in a controlled motion, squeezing your shoulder blades together. Your palms should still face downward.
- Hold this position for a moment.
5. Return to Starting Position:
- Lower your arms back to their original side position while bringing your feet back together.
- Repeat the same movements stepping to the left.
6. Repetitions:
- Aim for 2-3 sets of 10-15 steps in each direction, ensuring you maintain control throughout the movement.
7. Breathing:
- Inhale when you begin the movement, and exhale as you perform the back fly.
Tips:
- Keep your core engaged throughout the exercise to maintain stability.
- Ensure that your movements are controlled to avoid injury.
- Focus on your form rather than speed to get the most benefit from the exercise.
