Seated Shoulder Circle

1. Starting Position:
- Sit comfortably on the floor with your legs crossed or extended in front of you. Ensure your back is straight and your shoulders are relaxed.

2. Arm Positioning:
- Extend both arms out to the sides at shoulder height, keeping your palms facing down.

3. Movement:
- Begin to move your shoulders in a circular motion, moving them backward. Imagine you are trying to draw large circles with your shoulder blades.
- Focus on engaging your upper back and shoulder muscles while keeping the movement smooth and controlled.

4. Repetitions:
- Perform the shoulder circles for 10 repetitions in a backward direction.

5. Change Direction:
- After completing the backward circles, switch to forward circles. Move your shoulders forward in a circular motion for another 10 repetitions.

6. Breathing:
- Breathe deeply and evenly throughout the exercise, exhaling as you circle your shoulders back and inhaling as you circle them forward.

7. Post-Exercise:
- After completing both sets of shoulder circles, relax your arms back down to your sides and take a moment to notice how your shoulders feel.

This exercise helps improve shoulder mobility and strengthens the muscles around the shoulder girdle. It is suitable for beginners and can be performed anywhere.