Lying Arm Slide

Exercise Name: Lying Arms Slide (Shoulders)

Equipment Needed: None

Instructions:

1. Starting Position: Lie flat on your back on a comfortable surface like a mat. Ensure your body is straight and your legs are extended, with your feet about hip-width apart. Keep your arms by your sides, palms facing down.

2. Prepare to Move: Engage your core slightly by pulling your navel toward your spine. Relax your shoulders, allowing them to rest on the ground without tension.

3. Arm Movement: Slowly raise your arms to the sides while keeping them straight. Slide your arms outwards along the floor until they are in line with your shoulders, forming a T shape with your body.

4. Return Movement: Once your arms are in the extended position, pause for a moment. Then, gently slide your arms back to the starting position, bringing them down to your sides.

5. Repetition: Repeat this sliding motion for 8-12 repetitions, focusing on smooth, controlled movements throughout.

6. Breathing: Inhale as you slide your arms out and exhale as you return to the starting position. Keep your breath steady and calm.

7. Tips:

   • Ensure your back stays flat against the floor throughout the movement to avoid arching.

   • If you feel any strain in your shoulder joints, reduce the range of motion.

8. Cool Down: After completing your repetitions, take a moment to relax your arms and legs, allowing your body to recover before moving to another exercise.