Standing Iron Eagle

1. Starting Position:

   • Stand upright with your feet shoulder-width apart.

   • Keep your arms relaxed at your sides.

2. Arm Positioning:

   • Slowly raise your arms out to the side until they are parallel to the ground, creating a "T" shape with your body.

   • Your palms should face down, and your body should remain tall and straight.

3. Upper Body Movement:

   • As you hold your arms out to the side, engage your shoulder muscles by slightly rotating your palms to face forward.

   • Hold this position for a few seconds, ensuring your shoulders are relaxed and not shrugged up towards your ears.

4. Raising Your Arms:

   • From the "T" position, gradually raise your arms straight up overhead.

   • Your arms should remain straight with your palms still facing forward, and the motion should be controlled.

5. Hold and Return:

   • Once your arms are fully extended above your head, pause for a moment, focusing on maintaining balance.

   • Slowly lower your arms back down to the "T" position and then back to your sides.

6. Repetitions:

   • Repeat this movement for 8-10 repetitions.

   • Focus on your breathing, inhaling as you raise your arms and exhaling as you lower them.

7. Cool Down:

   • After completing your repetitions, allow your arms to hang by your sides and take a few deep breaths to relax your muscles.

Tips:

• Ensure your core is engaged throughout the exercise to maintain stability.

• Avoid arching your back; keep a neutral spine.

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