Chair Seated Front-Leg Lift Under-Knee Tap

1. Starting Position:

   • Sit upright on a sturdy chair with your back straight and shoulders relaxed.

   • Keep your feet flat on the floor, hip-width apart.

2. Hand Position:

   • Extend your arms straight out in front of you at shoulder height, parallel to the ground. Hold your palms facing down.

3. Leg Lift:

   • Slowly lift your right leg, keeping it straight, until it is parallel to the floor. Engage your core muscles to maintain balance.

4. Knee Tap:

   • While your right leg is lifted, bend your right knee and bring it towards your chest.

   • Tap your knee lightly with your hands.

5. Return to Starting Position:

   • Straighten your leg back to the initial position while maintaining the arm position.

   • Keep your movements controlled to avoid using momentum.

6. Repeats:

   • Complete 10-15 repetitions on the right leg before switching to the left leg. Repeat for 2-3 sets.

7. Cool Down:

   • After finishing both legs, sit back comfortably and take a few deep breaths to relax.

Tips:

• Keep your movements slow and controlled.

• Ensure your back remains straight throughout the exercise.

• If you feel any strain on your back, adjust your posture or take a short break.