Chair Seated Shoulder Toe-Tap Press

1. Positioning:
- Sit comfortably on a sturdy chair with your feet flat on the ground, shoulder-width apart.
- Keep your back straight and engage your core.
- Ensure your knees are at a 90-degree angle.

2. Starting Position:
- Start with your arms bent at the elbows and hands near your shoulders, palms facing forward. This is known as the shoulder press position.
- Your fingers should be lightly touching your shoulders, and your elbows pointing out to the sides.

3. Movement - Shoulder Press:
- Inhale as you press your arms straight up towards the ceiling.
- Extend your arms fully, reaching for the sky, keeping your elbows slightly softened.
- Hold this position for a moment and focus on engaging your shoulder muscles.

4. Movement - Toe Touch:
- As you exhale, lower your arms back down to the shoulder position.
- Then, lean slightly forward, keeping your back straight, and reach down towards your toes.
- Aim to touch your toes while keeping your legs straight. If you can't reach your toes, that's okay—just go as far as you can comfortably.

5. Repeat:
- Return to the starting position with your arms near your shoulders.
- Repeat the shoulder press followed by the toe touch for 10-15 repetitions.
- Focus on controlled movements and breathing throughout the exercise.

6. Finishing:
- After completing your repetitions, take a moment to sit tall in the chair, take a few deep breaths, and relax your shoulders.

Ensure you're comfortable and listen to your body throughout the exercise. If you feel any discomfort, stop and rest.