Standing Back-Front Clap

1. Stand with your feet shoulder-width apart, arms at your sides, and posture upright.

2. Raise your arms straight in front of you until they are parallel to the floor, palms facing each other at about shoulder width. This is your starting position for the front clap.

3. Bring your hands together in a clapping motion in front of you, then return them to the starting position. Be sure to keep your arms parallel to the floor throughout the movement.

4. Next, keeping your arms raised, extend them out to your sides, and then move them behind you, trying to clap your hands behind your back. You might not be able to make your hands touch, but the goal is to stretch out the chest and shoulders.

5. Bring your arms back to the sides and then to the front to return to the starting position.

6. Repeat the sequence for the desired number of repetitions or time duration. Make sure to keep the movement controlled and do not use momentum.

This exercise is beneficial for warming up the shoulder girdle and activating the muscles in the chest and upper back before engaging in more intense physical activity. It's also useful for improving shoulder mobility.

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