Kneeling Arm Circles

Setup

1. Begin on your hands and knees in a tabletop position, with your hands directly under your shoulders and your knees under your hips.

2. Keep your back neutral and your core engaged to maintain stability throughout the movement.

Movement

1. Lift one arm off the ground and extend it straight out to the side at shoulder height.

2. Slowly rotate your arm in a circle, focusing on control and smooth movement. The circle should revolve around the shoulder joint.

3. Complete the desired number of rotations in one direction before switching to reverse the circle.

4. Ensure that your torso and hips remain steady, preventing excessive rotation of your spine as you move your arm.