Seated Shoulder & Hip Abduction Press

Positioning:
1. Sit on the edge of the exercise pad with your feet flat on the floor, hip-width apart.
2. Keep your back straight and your core engaged.
3. For the shoulder press portion, start with your arms bent at a 90-degree angle, elbows slightly below shoulder level, and hands positioned at shoulder height.

Movement Instructions:
1. Shoulder Press:
- As you inhale, press your arms upward until they are fully extended above your head. Keep your elbows slightly forward and wrists straight.
- Hold for a moment at the top of the movement, feeling the contraction in your shoulders and arms.
- Exhale and slowly lower your arms back to the starting position, returning to the bent elbow position.

2. Hip Abduction:
- While performing the shoulder press, simultaneously lift both knees out to the sides (abduction) as if you are trying to push your feet away from each other while still seated. Keep your feet flexed.
- Hold this position for a moment to engage your hip muscles.
- Slowly bring your knees back together as you lower your arms during the shoulder press return.

Tips:
- Start with lighter weights or perform the movement without weights until you feel comfortable with the technique.
- Keep your movements steady and controlled, avoiding any sudden jerks or strains.
- Maintain a neutral spine throughout the exercise to prevent injury.