Cheerleader Clap Backhand Swing

1. Stand with your feet shoulder-width apart and your arms extended straight in front of you at shoulder height, palms facing down.

2. Swiftly and fluidly open your arms wide to the side while rotating your wrists so that when your arms are extended to the sides, your palms face backward.

3. Clap your hands above your head with a quick motion, keeping your arms straight. As you clap, rotate your wrists to have your palms face each other.

4. After the clap, bring your arms back down to the starting position in front of you with a smooth and controlled motion.

5. Repeat the movement for the desired number of repetitions or time, ensuring that each swing and clap is performed with a rhythmic and flowing motion. This exercise is not just about the movement of your arms but also about the control and flexibility of your wrists and shoulders.

This exercise is designed to increase shoulder mobility and improve dynamic flexibility, which can be beneficial for cheerleading, dancing, or as a warm-up routine before engaging in any upper body workouts. It helps to loosen up the shoulder joints and upper back muscles while also engaging the wrists and triceps slightly.

---