Standing Arm Front Triple Arm-Cross & Top

1. Starting Position:
- Stand with your feet shoulder-width apart. Ensure your weight is evenly distributed on both feet.
- Keep your core engaged and maintain an upright posture.

2. Arm Positioning:
- Extend your arms out to the sides at shoulder height, parallel to the ground. Your palms should be facing forward.
- Ensure your elbows are slightly bent and relaxed.

3. First Movement (Front Triple Arm Cross):
- Slowly cross your arms in front of your body.
- First, cross your right arm over your left arm at the wrists.
- Then, uncross your arms and return to the starting position.
- Repeat this crossing motion two more times, for a total of three arm crosses.

4. Second Movement (Top Triple Arm):
- After the third cross, lift your arms straight up above your head, keeping them close together.
- Ensure your palms face each other.
- Hold this position for a moment, engaging your shoulder muscles.

5. Returning to Starting Position:
- Gradually lower your arms back down to the sides, returning to the starting position.
- Ensure to control the movement and avoid letting your arms drop quickly.

6. Repetition:
- Repeat the entire sequence for a set number of repetitions, such as 8 to 12 times, or for a set duration of 30 seconds to 1 minute.

7. Breathing:
- Inhale as you lift your arms and exhale as you lower them or as you cross your arms.

8. Tips:
- Maintain a steady and controlled pace to maximize effectiveness and reduce the risk of injury.
- Focus on engaging your shoulders and upper body throughout the movements.

9. Cool Down:
- After completing your repetitions, take a moment to stretch your arms and shoulders to release any tension.