1. Starting Position:
- Stand upright with your feet shoulder-width apart.
- Keep your arms relaxed at your sides.
2. Arm Positioning:
- Slowly raise your arms out to the side until they are parallel to the ground, creating a "T" shape with your body.
- Your palms should face down, and your body should remain tall and straight.
3. Upper Body Movement:
- As you hold your arms out to the side, engage your shoulder muscles by slightly rotating your palms to face forward.
- Hold this position for a few seconds, ensuring your shoulders are relaxed and not shrugged up towards your ears.
4. Raising Your Arms:
- From the "T" position, gradually raise your arms straight up overhead.
- Your arms should remain straight with your palms still facing forward, and the motion should be controlled.
5. Hold and Return:
- Once your arms are fully extended above your head, pause for a moment, focusing on maintaining balance.
- Slowly lower your arms back down to the "T" position and then back to your sides.
6. Repetitions:
- Repeat this movement for 8-10 repetitions.
- Focus on your breathing, inhaling as you raise your arms and exhaling as you lower them.
7. Cool Down:
- After completing your repetitions, allow your arms to hang by your sides and take a few deep breaths to relax your muscles.
Tips:
- Ensure your core is engaged throughout the exercise to maintain stability.
- Avoid arching your back; keep a neutral spine.
- If you feel any discomfort, reduce the range of motion or take a break.
