Standing Arm Rotation

1. Starting Position:

   • Stand with your feet shoulder-width apart.

   • Keep your knees slightly bent and your core engaged.

   • Let your arms hang naturally at your sides.

2. Arm Positioning:

   • Raise your arms to shoulder height, keeping them extended straight out to the sides.

   • Make sure your palms are facing down.

3. Movement:

   • Begin to rotate your arms backward in small circles.

   • Focus on moving from your shoulders, not your wrists.

   • Keep your head and torso facing forward throughout the movement.

4. Range of Motion:

   • Gradually increase the size of the circles you are making with your arms.

   • Perform the rotation for about 20-30 seconds.

5. Return:

   • Slowly decrease the size of the circles until you return to the starting position with your arms by your sides.

6. Repetitions:

   • Repeat 2-3 sets, allowing for a short break between each set.

7. Breathing:

   • Remember to breathe normally throughout the exercise; exhale during the rotation and inhale as you return to the starting position.

Tips for Beginners:

• Start with smaller circles and gradually increase as you become more comfortable.

• Ensure your body remains relaxed and your shoulders are down away from your ears.

• If you feel any pain, stop the exercise and consult a fitness professional.