Standing Double Prayer Push

Standing Double Prayer Push

1. Starting Position:

   • Stand up tall with your feet hip-width apart.

   • Keep your core engaged and shoulders relaxed.

2. Hand Positioning:

   • Bring your hands together in front of your chest in a prayer position with your palms pressed together.

   • Your thumbs should be resting against your sternum.

3. Arm Movement:

   • While keeping your hands in prayer, raise your arms above your head, ensuring your palms remain pressed together.

   • Keep your elbows slightly bent and shoulders down, away from your ears.

4. Body Alignment:

   • As you lift your arms, engage your core and maintain a straight posture.

   • Your gaze should be forward.

5. Return to Start:

   • Slowly lower your arms back to the starting prayer position in front of your chest.

   • Focus on controlled movements to engage your muscles effectively.

6. Repetitions:

   • Aim for 10 to 15 repetitions, maintaining good form throughout.

7. Breathing:

   • Inhale as you lift your arms, and exhale as you lower them back to the starting position.

Tips:

• Keep your movements slow and controlled.

• If you feel any strain in your shoulders or back, reduce the range of motion or give yourself a break.