1. Starting Position:
- Stand up straight with your feet shoulder-width apart.
- Engage your core and keep a neutral spine.
- Let your arms hang down at your sides.
2. Movement Phase:
- Slowly raise your arms out to your sides and upward, forming a "Y" shape with your body.
- Keep your palms facing forward as your arms reach up. Your thumbs should point slightly backward.
- Aim to raise your arms until they are fully extended above your head.
3. Hold the Position:
- At the top of the movement, pause for a moment, squeezing your shoulder blades together.
- Maintain the tension in your shoulders and arms.
4. Return to Start:
- From the raised position, slowly lower your arms back down to your sides in a controlled manner.
- Maintain good posture throughout the movement.
5. Repetitions:
- Repeat for the desired number of repetitions, typically 10-15 for beginners.
Tips:
- Focus on slow, controlled movements to engage the shoulder muscles effectively.
- Keep your shoulders relaxed and avoid shrugging them up towards your ears during the exercise.
- Ensure your core stays engaged to help maintain stability throughout the exercise.
