Chair Seated Open Elbow Tucked

Sitting Elbows Tucked Open on a Chair

1. Positioning:
- Sit upright on the chair with your back straight and feet flat on the floor.
- Ensure your knees are at a 90-degree angle.
- Keep your hands relaxed on your thighs or at your sides.

2. Starting Position:
- Tuck your elbows close to your body.
- Your forearms should be held parallel to the ground, with your palms facing inward.

3. Movement:
- While keeping your elbows tucked, slowly open your arms outward to the side.
- Focus on squeezing your shoulder blades together as you open your arms.
- Hold this open position for a moment.

4. Return:
- Slowly bring your arms back to the starting position while maintaining control.

5. Repetitions:
- Repeat this movement for 10-15 repetitions.
- Take slow, controlled breaths throughout the exercise.

6. Tips:
- Ensure your movements are steady and smooth to avoid straining your shoulders.
- Engage your core muscles to maintain stability.
- If you experience any discomfort, reduce the range of motion or take a break.