Lying Top Grab Front

Starting Position:

• Lie flat on your back on a mat or a comfortable surface.

• Keep your legs extended straight out and your feet shoulder-width apart.

• Place your arms at your sides, palms down.

Initial Movement:

• Bend your elbows and raise your arms to shoulder height, keeping your palms facing each other.

• Your elbows should be bent at a 90-degree angle.

Top Grab:

• Move your arms upward in front of you, reaching as if you are grabbing an object above you.

• Keep your elbows close to your body and maintain the bent position.

Front Grab:

• Extend your arms forward towards your chest, reaching out as if you are grabbing something in front of you.

• Your arms should remain at shoulder height throughout the movement.

Return:

• Slowly bring your arms back to the starting position by reversing the movement.

• Ensure a controlled motion, avoiding any quick or jerky movements.

Repetitions:

• Perform 10-15 repetitions, ensuring you maintain proper form.

• Rest for a brief moment between sets if needed.

Breathing:

• Inhale as you move your arms up and forward.

• Exhale as you return to the starting position.

Cool Down:

• After completing your sets, relax your arms at your sides and take a few deep breaths to cool down and recover.