Alternating Against-Wall Knee Cross-Over Sit

1. Starting Position:
- Stand with your back against the wall.
- Ensure your feet are shoulder-width apart and about 2 feet away from the wall.

2. Getting into Position:
- Slowly slide your back down the wall until your knees are at about a 90-degree angle. This should resemble a seated position, with your thighs parallel to the floor.
- Keep your back flat against the wall and your core engaged.

3. Hand Position:
- Bring your hands together in front of your chest, either in a prayer position or clasped together for balance.

4. Performing the Movement:
- From the seated position, lift your right knee towards your chest while simultaneously bringing your left elbow down towards the right knee.
- Engage your core as you perform this movement, keeping your back straight against the wall.
- Lower your right leg back to the starting position and simultaneously lift your left knee towards your chest while bringing your right elbow down towards the left knee.
- Continue alternating between right and left sides in a controlled motion.

5. Repetitions:
- Aim for 10-15 repetitions on each side, maintaining a steady pace.
- Ensure to breathe evenly throughout the6. Finishing the Exercise:
- After completing your repetitions, gently push yourself back up to stand.
- Take a moment to stretch your legs and hips to release any tension.

Tips:
- Keep your movements slow and deliberate to ensure proper form.
- Listen to your body; if you experience any discomfort, stop and rest.
- As you become more comfortable with the exercise, you can increase the duration or number of repetitions.