Arms Forward and Behind the Neck (Shoulders)

1. Starting Position:

   • Stand tall with your feet shoulder-width apart.

   • Keep your arms straight in front of you at shoulder height with your palms facing down.

   • Engage your core muscles to maintain stability.

2. Forward Movement:

   • Slowly raise your arms forward, keeping them straight. Move your arms up to feel a stretch in your shoulders.

   • Aim to raise your arms as high as comfortable without straining.

   • Hold the position at the top for a brief moment.

3. Return:

   • Gradually lower your arms back to the starting position.

4. Behind the Neck Movement:

   • Next, bend your elbows and move your arms behind your neck, keeping your elbows pointed outward.

   • Ensure your movements are controlled and deliberate to avoid injury.

   • Hold this position briefly, feeling the stretch in the shoulders.

5. Return to Start:

   • Bring your arms back to the starting position in front of you.

6. Repetitions:

   • Repeat the forward and behind-the-neck movements for a total of 10-15 repetitions.

7. Breathing:

   • Inhale while raising your arms and exhale when bringing them back down.

8. Tips:

   • Keep your movements smooth and controlled.

   • Avoid any jerky motions that may strain your shoulders.

   • If you feel any discomfort, stop and assess your form.

9. Cool Down:

   • Once completed, finish with gentle shoulder stretches to relax the muscles.