Alternating Against-Wall Arm Raise

Opposite Arm Raise against Wall

1. Starting Position:
- Stand facing a wall with your feet shoulder-width apart.
- Position yourself about an arm's length away from the wall.
- Raise your arms straight above your head.

2. Hand and Arm Placement:
- Keep your palms facing each other or slightly turned in.
- Make sure your arms are straight but not locked at the elbows.

3. Body Positioning:
- Engage your core muscles to maintain stability.
- Keep your back straight and shoulders relaxed away from your ears.

4. Movement:
- As you inhale, lift your right arm upward while lowering your left arm simultaneously.
- Focus on keeping both arms extended throughout the movement.
- Feel a stretch in your sides and upper body.

5. Reversing the Movement:
- On the exhale, lower your right arm back down while raising your left arm up.
- Continue to alternate arms in a controlled manner.

6. Repetitions:
- Perform 8-12 repetitions on each side, maintaining steady breathing throughout.

7. Tips:
- Keep your movements smooth and controlled to avoid straining your back.
- If you're finding it difficult, try to reduce the range of motion or take breaks as needed.