Elbow-Tap to Outer Throw

1. Starting Position:
- Stand tall with your feet shoulder-width apart.
- Keep your knees slightly bent and your back straight.
- Relax your shoulders and let your arms hang naturally at your sides.

2. Arm Positioning:
- Raise both arms in front of you, bending at the elbows to form a 90-degree angle, bringing your elbows close together in front of your chest.
- Ensure your palms are facing each other.

3. Movement:
- From the elbow position, extend both arms outward and upward simultaneously, straightening your arms as you do so.
- Your arms should move outward away from your body, as if throwing something to the sides.
- Keep your core engaged to maintain balance and control.

4. Return:
- Slowly bring your arms back down to the starting elbow position.
- Make sure to control the movement and avoid any sudden jerks.

5. Repetitions:
- Aim to perform 10-15 repetitions.
- Focus on smooth, controlled movements throughout the exercise.

6. Breath:
- Inhale as you extend your arms outward and upward.
- Exhale as you bring your arms back to the starting position.

7. Tips:
- Keep your movements fluid and steady to avoid strain.
- If needed, take breaks between sets to maintain good form.
- Adjust the intensity by increasing or decreasing the number of repetitions.