Shoulder Arm-Forward & Cross-Over Rotation

1. Starting Position:

   • Stand up straight with your feet shoulder-width apart.

   • Keep your arms relaxed at your sides.

2. Arm Position:

   • Raise both arms above your head with your palms facing each other.

   • Your arms should be straight and shoulder-width apart.

3. Movement - Forward Shoulder Rotation:

   • Begin to rotate your arms forward in a circular motion.

   • Make small circles, gradually increasing the size of the circles.

   • Continue rotating for about 15-30 seconds.

4. Transition to Arm Crossover:

   • After completing the forward rotations, bring your arms down in front of you.

   • Cross your right arm over your left arm at the elbows.

   • Your palms can either face inward toward each other or face outward.

5. Return to Starting Position:

   • Uncross your arms and bring them back to the starting position.

   • Repeat the crossing movement, this time crossing your left arm over your right arm.

6. Repetitions:

   • Continue alternating the arm crossover for 10-15 repetitions.

7. Breathing:

   • Inhale deeply while raising your arms and exhale when bringing them down or crossing.

Tips for Beginners:

• Maintain a relaxed posture throughout the exercise.

• Focus on your shoulder movement and try to keep your movements smooth.

• If you feel any discomfort, take a break and ensure you are using the correct form.