Standing Behind-Head Cross-Over & Back Squeeze

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your knees slightly bent for stability.
- Engage your core by gently pulling your belly button towards your spine.

2. Arm Position:
- Raise your arms above your head with your elbows bent.
- Position your hands so that your palms are facing behind you.

3. Movement:
- Gently cross your arms behind your head while squeezing your shoulder blades together.
- Hold this position for a moment, feeling the stretch in your chest and the engagement in your back.

4. Return to Start:
- Slowly uncross your arms and return them to the starting position above your head.
- Ensure your posture is straight and your core remains engaged throughout.

5. Repetitions:
- Repeat this movement for 10-15 repetitions, focusing on maintaining controlled movements.

6. Breathing:
- Inhale as you raise your arms and exhale as you cross them behind your head.

7. Tips:
- Keep your neck relaxed and avoid straining it during the movement.
- If you feel any discomfort, reduce the range of motion or take a break.
- This exercise helps improve shoulder mobility and engages the upper back.