Seated Shift Upright Circle

Seated Upright Circle Shift Stretching

Positioning

1. Sit on a flat surface with your legs crossed comfortably. You can choose any seated position that feels stable for you.

2. Ensure your back is straight and your shoulders are relaxed down away from your ears.

3. Place your hands on your knees or on your thighs.

Movement

1. Start Position: Extend both arms out to the sides, parallel to the ground.

2. Shift: Gently lean to your right side, bringing your right arm overhead while keeping your left arm extended. Look towards your left arm as you stretch.

3. Hold: Stay in this position for 15-30 seconds, feeling the stretch along your side.

4. Return: Slowly come back to the starting position with both arms extended out to the sides.

5. Repeat on the Left: Now, lean to your left side, bringing your left arm overhead and extending your right arm. Look toward your right arm.

6. Hold: Stay in this position for 15-30 seconds.

7. Return: Slowly return to the starting position with arms extended out to the sides.

8. Circle Movement: After completing the side stretches, move your arms in small circles, gradually increasing the size of the circles for 30 seconds in one direction, then switch and do the same in the opposite direction.

9. Finish: Gently lower your arms and relax your body, taking a few deep breaths.

Tips

• Move slowly and gently, especially if you are new to stretching.

• Avoid any sharp or painful sensations; if you feel discomfort, ease back on the stretch.

• Keep your core engaged and maintain a straight posture throughout the exercise.