Standing Elbow Squeeze Raise

Standing Elbow Raise and Squeeze

1. Starting Position:
- Stand up straight with your feet shoulder-width apart.
- Keep your shoulders relaxed and arms at your sides.

2. Arm Positioning:
- Raise both arms to shoulder height, bending your elbows at a 90-degree angle.
- Your forearms should be parallel to the ground, and your palms facing forward.

3. Movement:
- Squeeze your shoulder blades together and down as you push your elbows back.
- Keep your upper arms parallel to the ground.

4. Pause:
- Hold this position for a moment while maintaining the squeeze in your shoulder blades.

5. Return to Start:
- Slowly bring your elbows back to the starting position while maintaining control.

6. Repetitions:
- Repeat this movement for 10-15 repetitions, focusing on keeping your form correct and breathing evenly.

7. Tips:
- Keep your core engaged throughout the exercise for stability.
- Maintain a neutral spine and avoid arching your back.
- If you feel any discomfort in your shoulders, reduce the range of motion.