Standing Arm Rotation

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your knees slightly bent and your core engaged.
- Let your arms hang naturally at your sides.

2. Arm Positioning:
- Raise your arms to shoulder height, keeping them extended straight out to the sides.
- Make sure your palms are facing down.

3. Movement:
- Begin to rotate your arms backward in small circles.
- Focus on moving from your shoulders, not your wrists.
- Keep your head and torso facing forward throughout the movement.

4. Range of Motion:
- Gradually increase the size of the circles you are making with your arms.
- Perform the rotation for about 20-30 seconds.

5. Return:
- Slowly decrease the size of the circles until you return to the starting position with your arms by your sides.

6. Repetitions:
- Repeat 2-3 sets, allowing for a short break between each set.

7. Breathing:
- Remember to breathe normally throughout the exercise; exhale during the rotation and inhale as you return to the starting position.

Tips for Beginners:
- Start with smaller circles and gradually increase as you become more comfortable.
- Ensure your body remains relaxed and your shoulders are down away from your ears.
- If you feel any pain, stop the exercise and consult a fitness professional.