Arm Stationary Throw

1. Stand with your feet shoulder-width apart, and slightly bend your knees.

2. Lean forward from your hips, maintaining a straight back, until your torso is almost parallel to the ground.

3. Extend your arms straight out in front of you, keeping them parallel to the ground.

4. From the starting position, swiftly drive your arms back as far as you comfortably can while squeezing your shoulder blades together, as shown in the images.

5. Reverse the motion by throwing your arms forward rapidly, as if you were trying to reach for something in front of you while also stretching through the upper back and shoulders.

6. Return to the initial position with your arms extended in front of you, and then repeat the motion.

7. Perform this movement for a chosen number of repetitions or for a set duration.

Note: As in any exercise, control and proper form are essential. Keep your core engaged throughout to help support your lower back, and avoid any abrupt or jerky movements that may cause strain or injury. This exercise can be a great way to warm up the shoulders and upper back before engaging in more strenuous activity or used as a dynamic stretching component of a mobility routine.

---