Shoulder Arm-Forward & Cross-Over Rotation

1. Starting Position:
- Stand up straight with your feet shoulder-width apart.
- Keep your arms relaxed at your sides.

2. Arm Position:
- Raise both arms above your head with your palms facing each other.
- Your arms should be straight and shoulder-width apart.

3. Movement - Forward Shoulder Rotation:
- Begin to rotate your arms forward in a circular motion.
- Make small circles, gradually increasing the size of the circles.
- Continue rotating for about 15-30 seconds.

4. Transition to Arm Crossover:
- After completing the forward rotations, bring your arms down in front of you.
- Cross your right arm over your left arm at the elbows.
- Your palms can either face inward toward each other or face outward.

5. Return to Starting Position:
- Uncross your arms and bring them back to the starting position.
- Repeat the crossing movement, this time crossing your left arm over your right arm.

6. Repetitions:
- Continue alternating the arm crossover for 10-15 repetitions.

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

Tips for Beginners:
- Maintain a relaxed posture throughout the exercise.
- Focus on your shoulder movement and try to keep your movements smooth.
- If you feel any discomfort, take a break and ensure you are using the correct form.