Chair Seated Open Elbow Tucked

Sitting Elbows Tucked Open on a Chair

1. Positioning:

   • Sit upright on the chair with your back straight and feet flat on the floor.

   • Ensure your knees are at a 90-degree angle.

   • Keep your hands relaxed on your thighs or at your sides.

2. Starting Position:

   • Tuck your elbows close to your body.

   • Your forearms should be held parallel to the ground, with your palms facing inward.

3. Movement:

   • While keeping your elbows tucked, slowly open your arms outward to the side.

   • Focus on squeezing your shoulder blades together as you open your arms.

   • Hold this open position for a moment.

4. Return:

   • Slowly bring your arms back to the starting position while maintaining control.

5. Repetitions:

   • Repeat this movement for 10-15 repetitions.

   • Take slow, controlled breaths throughout the exercise.

6. Tips:

   • Ensure your movements are steady and smooth to avoid straining your shoulders.

   • Engage your core muscles to maintain stability.

   • If you experience any discomfort, reduce the range of motion or take a break.