Alternating Chair Seated Palm Push & March

1. Preparation:

   • Find a sturdy chair and sit on it with your back straight and feet flat on the floor.

   • Ensure your knees are at a 90-degree angle and your arms are relaxed at your sides.

2. Starting Position:

   • Raise both arms in front of you to shoulder height with palms facing forward.

   • Keep your elbows slightly bent and ensure your shoulders are relaxed, away from your ears.

3. Movement - Palm Push:

   • While maintaining the arm position, push your palms forward as if you are pushing against an invisible wall.

   • Hold this push for a count of two.

   • Return to the starting position with your arms in front of you.

4. Movement - Marching:

   • While performing the palm push, lift your right knee towards your chest as high as is comfortable.

   • Hold this position briefly, then lower your right leg back to the starting position.

   • Alternate by lifting your left knee towards your chest and repeating the process.

5. Repetition:

   • Continue alternating the palm push with marching for 10 to 15 repetitions on each leg.

   • Try to maintain a steady pace, focusing on your balance and core stability.

6. Cooling Down:

   • After completing the exercise, lower your arms and take a few deep breaths.

   • Shake out your legs and arms gently to relax your muscles.

Tips:

• Keep your movements controlled and avoid any jerky motions.

• Engage your core throughout the exercise to maintain stability.

• If you start to feel fatigued, take a short break before continuing.