Arms Forward and Behind the Neck (Shoulders)

1. Starting Position:
- Stand tall with your feet shoulder-width apart.
- Keep your arms straight in front of you at shoulder height with your palms facing down.
- Engage your core muscles to maintain stability.

2. Forward Movement:
- Slowly raise your arms forward, keeping them straight. Move your arms up to feel a stretch in your shoulders.
- Aim to raise your arms as high as comfortable without straining.
- Hold the position at the top for a brief moment.

3. Return:
- Gradually lower your arms back to the starting position.

4. Behind the Neck Movement:
- Next, bend your elbows and move your arms behind your neck, keeping your elbows pointed outward.
- Ensure your movements are controlled and deliberate to avoid injury.
- Hold this position briefly, feeling the stretch in the shoulders.

5. Return to Start:
- Bring your arms back to the starting position in front of you.

6. Repetitions:
- Repeat the forward and behind-the-neck movements for a total of 10-15 repetitions.

7. Breathing:
- Inhale while raising your arms and exhale when bringing them back down.

8. Tips:
- Keep your movements smooth and controlled.
- Avoid any jerky motions that may strain your shoulders.
- If you feel any discomfort, stop and assess your form.

9. Cool Down:
- Once completed, finish with gentle shoulder stretches to relax the muscles.