Standing Behind-Head Cross-Over & Back Squeeze

Starting Position:

• Stand with your feet shoulder-width apart.

• Keep your knees slightly bent for stability.

• Engage your core by gently pulling your belly button towards your spine.

Arm Position:

• Raise your arms above your head with your elbows bent.

• Position your hands so that your palms are facing behind you.

Movement:

• Gently cross your arms behind your head while squeezing your shoulder blades together.

• Hold this position for a moment, feeling the stretch in your chest and the engagement in your back.

Return to Start:

• Slowly uncross your arms and return them to the starting position above your head.

• Ensure your posture is straight and your core remains engaged throughout.

Repetitions:

• Repeat this movement for 10-15 repetitions, focusing on maintaining controlled movements.

Breathing:

• Inhale as you raise your arms and exhale as you cross them behind your head.

Tips:

• Keep your neck relaxed and avoid straining it during the movement.

• If you feel any discomfort, reduce the range of motion or take a break.

• This exercise helps improve shoulder mobility and engages the upper back.