Lying Swimmer Stretch

Starting Position:
1. Find a flat, comfortable surface such as a yoga mat.
2. Lie face down with your body fully extended. Your arms should be straight in front of you, and your legs should be extended behind you, keeping your feet hip-width apart.

Movement Instructions:
1. Begin by lifting your right arm and left leg simultaneously, keeping both straight. Hold this position for a few seconds.
2. Lower your right arm and left leg back to the starting position.
3. Next, lift your left arm and right leg simultaneously, holding for a few seconds.
4. Return to the starting position.
5. Repeat this alternating movement for 5-10 repetitions on each side.
6. For an added stretch, after completing the lifts, extend both arms out to the sides while lifting your chest slightly off the ground. Hold for a few seconds before returning to the starting position.

Tips for Beginners:
- Keep your movements slow and controlled to avoid injury.
- Focus on engaging your core and back muscles throughout the exercise.
- Breathe deeply and steadily while performing the stretches.