In-Place Walking with Hand Push

Starting Position:

• Stand upright with your feet shoulder-width apart.

• Keep your arms bent at the elbows and raise them to shoulder height, palms facing forward.

Movement:

• Begin walking in place by lifting one knee and then the other. Aim to lift your knees to hip level for maximum engagement.

• As you lift each knee, simultaneously push forward with your palms, as if pushing against a wall. This helps activate your upper body.

Rhythm:

• Maintain a steady and continuous rhythm, alternating legs and arms as you walk in place.

• Ensure your core stays engaged throughout the movement to help maintain balance.

Breathing:

• Inhale as you prepare to lift a knee and push with your hands.

• Exhale as you lower your foot back down, maintaining a steady breath throughout the exercise.

Duration:

• Continue this movement for 1 to 2 minutes, focusing on keeping a smooth and controlled pace. Rest as needed.

Tips:

• Keep your posture upright and avoid leaning forward or backward.

• If at any point you feel discomfort, reduce the intensity or stop and rest.

Progression:

• As you become more comfortable with the movement, try to increase the speed or extend the duration of the exercise.