Standing Elbow Arm Cross-Over & Pullback

Standing Arm Crossover and Elbow Pullback

Positioning:

1. Stand upright with your feet shoulder-width apart.
2. Keep your knees slightly bent and your core engaged.
3. Position your arms in front of you at shoulder height, with elbows bent at 90 degrees.

Movement:

1. Slowly open your arms wide to the sides, stretching your chest and shoulders. Keep your elbows bent throughout the movement.
2. As you open your arms, rotate your palms to face forward.
3. After reaching the widest point, bring your arms back to the starting position in front of you.
4. Next, pull your elbows back, squeezing your shoulder blades together as you draw your elbows down and back toward your torso.
5. Hold this position briefly, feeling the stretch in your back.
6. Return your arms to the starting position by bringing your elbows back to shoulder height.
7. Repeat this sequence for 10-15 repetitions, maintaining control and proper posture throughout.

Tips:

- Focus on your breath; inhale as you open your arms and exhale when pulling back.
- Keep your movements slow and controlled to maximize effectiveness and prevent injury.