Standing Arm & Hip Circle

Starting Position:

• Stand upright with your feet shoulder-width apart.

• Keep your knees slightly bent and engage your core muscles.

• Hold your arms in front of you at chest height with your palms facing each other.

Arm Movement:

• Begin by extending your arms straight in front of you.

• As you do this, circle your arms outward and upward, creating a wide arc.

• Continue the movement by bringing your arms back to the starting position.

Hip Movement:

• While performing the arm circles, start to move your hips in a circular motion.

• Shift your weight from one side to the other as you create the circle with your hips.

• Move your hips in one direction for a specific number of repetitions (e.g., 5-10 circles).

Switch Direction:

• After completing the desired number of circles in one direction, reverse the direction of both your arm and hip movements.

• Ensure to maintain a steady and controlled motion throughout.

Breathing:

• Inhale deeply as you lift your arms and move your hips, and exhale as you bring your arms back to the center.

Repetitions:

• Aim for 10-15 repetitions in each direction.

Cool Down:

• After completing the exercise, stand still for a moment, take a few deep breaths, and feel the stretch in your arms and hips.