Chair Seated Swimmer

Sitting Swimmer on a Chair

1. Starting Position:

   • Sit on the edge of a sturdy chair.

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

   • Maintain an upright posture with your back straight and shoulders relaxed.

2. Arm Positioning:

   • Extend your right arm straight up toward the ceiling.

   • Ensure your palm is facing slightly forward.

3. Movement:

   • From the upward position, slowly lower your right arm toward your right side while simultaneously raising your left arm straight up toward the ceiling.

   • Your left palm should also face slightly forward.

4. Alternate:

   • Continue the movement by bringing your right arm back up while lowering your left arm to your left side.

   • Aim for a smooth, controlled motion that mimics a swimming stroke.

5. Repetitions:

   • Repeat this alternating arm movement for 10 to 15 repetitions, maintaining a steady and controlled pace.

6. Breathing:

   • Inhale as you raise your arm and exhale as you lower it to maintain a rhythmic breathing pattern throughout the exercise.

7. Finishing:

   • After completing the desired repetitions, return to the arms at your sides.

   • Take a moment to sit up straight, relax, and breathe deeply before moving on to the next exercise.

Tips

• Focus on maintaining good posture throughout the exercise.

• Make sure to perform the movements within a comfortable range of motion to avoid strain.