Seated Arm-Forward Reach Interlock

1. Starting Position:

   • Begin seated on the floor with your legs crossed or bent in front of you. Ensure you are comfortable, and your body is stable.

2. Arm Position:

   • Interlock your fingers together, extending your arms straight in front of you at shoulder height. Your palms should be facing outward.

3. Engaging Your Core:

   • Sit up tall with your back straight. Engage your core muscles to support your spine.

4. The Reach:

   • Slowly reach forward with your interlocked arms, allowing your upper body to hinge at the hips. Keep your back straight rather than rounding your shoulders.

5. Stretching:

   • Continue to stretch forward until you feel a comfortable stretch in your shoulders and upper back. Hold this position for 15 to 30 seconds, breathing deeply.

6. Return:

   • Gradually return to the starting position by lifting your torso back up and relaxing your arms.

7. Repetition:

   • Repeat this exercise 2 to 3 times, ensuring you maintain controlled movements to avoid straining.

Tips:

• Keep your legs stable and relaxed throughout the movement.

• If you feel any discomfort, ease back on the stretch or adjust your arm position.