Arms-Up Down

1. Starting Position:
- Stand with your feet shoulder-width apart.
- Keep your arms relaxed at your sides.
- Maintain a slight bend in your knees and engage your core.

2. Movement Phase:
- Raise one arm straight up towards the ceiling, ensuring your palm is facing forward.
- As you raise your arm, engage your shoulder by keeping it away from your ear.
- Hold this position briefly.

3. Transition:
- Lower the raised arm back down to your side.
- Simultaneously, raise the other arm straight up, keeping your movements controlled and steady.

4. Repetition:
- Continue alternating between raising your left and right arm.
- Perform this movement for about 10-15 repetitions on each side, or for a set time duration of 30 seconds.

5. Breathing:
- Inhale as you raise your arm.
- Exhale as you lower it back down.

6. Tips:
- Maintain a straight posture throughout the exercise; avoid leaning back or forward.
- Focus on smooth, controlled movements to maximize the effectiveness of the exercise.
- If necessary, you can slow the pace down to ensure proper form.