1. Start by standing with your feet shoulder-width apart and your arms down at your sides.
2. Begin with your right arm. Lift it up overhead while keeping the other arm down by your side. This will look like the starting position (Image 1).
3. Move your right arm forward and down in a circular motion across your body, simulating a swimming stroke. Simultaneously, start lifting your left arm up in preparation for the reciprocal motion.
4. As your right arm completes the motion and returns to your side, your left arm should be fully extended upwards to mirror the starting position from the opposite side (Images 2 and 3).
5. Now repeat the swimming stroke motion for the left arm, bringing the left arm down and across your body while the right arm begins its upward motion (Image 4).
6. Continue alternating each arm in the swimming motion, maintaining fluidity and control. The movement should be continuous and mirror the arm motion used during freestyle swimming.
7. Perform the exercise for the desired number of repetitions or duration, usually 1-2 minutes or 10-15 reps per arm.
Remember to keep your abdominal muscles engaged to maintain your balance and coordination throughout the movement. The Standing Swimmer exercise helps improve shoulder mobility and upper body flexibility while also promoting coordination and rhythm.
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