Alternating Standing Elbow Arm-Cross & Lift
Improve shoulder mobility with alternating arm crosses & lifts. A simple exercise you can do standing, anytime, anywhere!
Muscle Groups
Primary
Secondary
Instructions
Starting Position:
Stand up straight with your feet hip-width apart and your knees slightly bent.
Engage your core and keep your back straight.
Extend your arms out in front of you at shoulder height, with your palms facing down.
Arm Cross Movement:
Cross your right arm over your left arm while keeping both arms straight.
Your hands should be in front of your chest, feeling a gentle stretch in your shoulders.
Elbow Lift:
While your arms are crossed, bend your elbows and lift your arms towards your shoulders, creating a "W" shape with your arms.
Hold this position for a moment.
Return to Starting Position:
Extend your arms back out in front of you, returning to the initial position with your arms straight and parallel to the floor.
Cross your left arm over your right arm.
Repeat:
Bend your elbows and lift your arms again, maintaining the "W" shape.
Continue alternating the arm crossing and elbow lift for desired repetitions or duration.
Tips:
Keep movements controlled to avoid straining your shoulders.
Maintain good posture throughout the exercise.
Breathe steadily, inhaling as you cross your arms and exhaling as you lift your elbows.