Standing Triple Arm-Cross

1. Starting Position:

   • Stand upright with your feet shoulder-width apart.

   • Keep your knees slightly bent and your core engaged for stability.

   • Raise your arms to shoulder height with your palms facing forward.

2. First Cross:

   • Cross your right arm over your left arm, bringing your hands together in front of your chest.

   • Keep your elbows slightly bent during the movement.

3. Uncross:

   • Slowly return to the starting position, arms out to the side at shoulder height.

4. Second Cross:

   • Cross your left arm over your right arm now, again bringing your hands together in front of your chest.

   • Maintain a smooth motion and keep elbows slightly bent.

5. Uncross Again:

   • Return to the starting position with arms extended out to the side.

6. Repetition:

   • Repeat the crossing and uncrossing of arms for a total of 10 to 15 repetitions.

   • Focus on controlled movements to avoid any jerks or sudden motions.

7. Breathing:

   • Inhale as you cross your arms and exhale as you return to the starting position.

8. Form Check:

   • Ensure your shoulders are relaxed and not hiked up toward your ears.

   • Keep your head aligned with your spine, looking straight ahead throughout the exercise.

9. Cool Down:

   • After completing the repetitions, gently shake out your arms and take a moment to stretch if needed.

Tips:

• If you're new to this exercise, start slowly and focus on form.

• As you become more comfortable, you can increase the speed of the crosses, maintaining control throughout.