Alternating Seated Arm Back & Archer Rotation

Seated Alternate Arms Archer Back Rotation

Positioning:

1. Seating Position: Sit on the floor or a comfortable mat with your legs crossed in front of you. You can choose a simple cross-legged position or any seated position that feels comfortable.

2. Back Position: Keep your back straight and your core engaged. Ensure your shoulders are back and relaxed.

Movement Instructions:

1. Start Position: Place your arms out in front of you, parallel to the ground. Your palms can face down or be slightly turned inwards.

2. Rotate to One Side: Slowly rotate your torso to the right while extending your right arm back. Imagine reaching back with your right hand as far as comfortable. Your left arm should follow your torso rotation and can rest in a position that feels natural.

3. Hold and Breathe: Hold this position for a brief moment (2-3 seconds), feeling the stretch in your back and shoulders. Inhale deeply.

4. Return to Start: Return to the center position, bringing both arms back to the starting point in front of you.

5. Repeat on the Other Side: Now, rotate your torso to the left, extending your left arm back. Again, your right arm should follow in a natural position.

6. Hold and Breathe: Hold for 2-3 seconds, allowing your back and shoulders to stretch. Inhale deeply.

7. Complete the Set: Return to the seated start position and repeat the entire sequence for a total of 5-10 repetitions on each side.

Tips:

• Ensure slow and controlled movements to avoid straining your back.

• Focus on maintaining a tall posture throughout the exercise.

• If you're new to this movement, start with fewer repetitions and gradually increase as you feel comfortable.