Chair Seated Arm Circles

1. Starting Position:
- Sit comfortably on the edge of a sturdy chair with your feet flat on the ground, shoulder-width apart.
- Ensure that your back is straight and your core is engaged.

2. Arm Position:
- Extend your arms out to the sides at shoulder height, keeping them parallel to the ground.
- Your palms should face down or slightly forward.

3. Movement:
- Start making small circles with your arms, moving in a clockwise direction.
- Continue to move your arms for about 15-30 seconds.
- Gradually increase the size of the circles as you feel comfortable.

4. Direction Change:
- After the time is up, switch directions and make circles counterclockwise for another 15-30 seconds.

5. Breathing:
- Remember to breathe steadily throughout the exercise. Inhale as you lift your arms and exhale as you bring them down.

6. Repetitions:
- Aim for 2-3 sets of arm circles in both directions.

7. Cool Down:
- After finishing, gently lower your arms and shake them out to relieve any tension.

Tips:
- If you feel any discomfort in your shoulders or neck, reduce the size of the circles or take a break.
- Keep your movements controlled and avoid rushing through the exercise to achieve the most benefit.