Standing Double Arm Cross-Over & Prayer Push

Standing Double Arm Crossover and Double Prayer Push

Positioning

1. Stand tall with your feet shoulder-width apart. Make sure your weight is evenly balanced on both feet.

2. Relax your shoulders and keep your arms extended out to the sides at shoulder height.

Movement Instructions

1. Crossover Phase:

   • From the standing position, cross your arms in front of your chest, bringing your right arm over your left arm.

   • Your elbows should be slightly bent, and your hands should come together in front of you.

   2. Return to Start:

   • Uncross your arms and return to the starting position, keeping your arms raised at shoulder height.

2. Repeat Crossover:

   • Cross your arms again, this time bringing your left arm over your right arm.

   • Again, bend your elbows slightly as you bring your hands together in front of you.

3. Double Prayer Position:

   • After the arm crossover, bring your palms together in front of your chest, in a prayer position.

   • Keep your elbows bent and aligned with your shoulders.

4. Hold and Release:

   • Hold the prayer position for a moment, then slowly release and return to the starting arms-extended position.

Tips

• Focus on smooth and controlled movements to engage the muscles effectively.

• Maintain good posture throughout the exercise, keeping your core engaged.

• If you're feeling any strain, reduce the range of motion or take breaks as needed.