Chair Seated Step-Out Hand Up

1. Starting Position:

   • Sit on a sturdy chair with your back straight.

   • Keep your feet flat on the ground, hip-width apart. Your knees should be aligned with your ankles.

   • Place your hands on your thighs or let them rest at your sides.

2. Preparation for Movement:

   • Engage your core muscles to maintain stability.

   • Sit tall with your shoulders relaxed, away from your ears.

3. Step-Out Motion:

   • Lift one foot off the ground and step it out to the side. Only go as far as is comfortable.

   • Make sure to keep your other foot firmly on the ground while stepping out.

4. Hands Up Position:

   • As you step out, raise the opposite arm straight above your head.

   • Keep your arm straight and your palm facing forward.

   • Hold this position briefly, ensuring that you maintain balance and posture.

5. Return to Starting Position:

   • Lower your arm back to your side while bringing the stepping leg back to the starting position.

   • Ensure that you return to a straight posture and engage your core.

6. Repeat:

   • Alternate sides by stepping out with the opposite leg and raising the other arm.

   • Perform 8-12 repetitions on each side, or as per your comfort level.

7. Cooldown:

   • After completing your sets, take a moment to stretch your arms and legs gently to relax the muscles.

Tips:

• Focus on controlled movements to avoid losing balance.

• If you feel any discomfort, reduce the range of motion.

• Stay hydrated and listen to your body throughout the exercise.