Start Position:

1. Begin on your hands and knees in a tabletop position, with your hands directly under your shoulders and knees under your hips. Keep your spine neutral and engage your core to maintain stability.

Action:

1. Lift Arm: Exhale as you slowly lift one arm forward and overhead, keeping your core engaged and shoulders relaxed. Visualize spine lengthening on the exhale. Don’t shrug shoulders.
2. Return: Inhale as you gently lower your arm back to the starting position, maintaining control and alignment.
3. Alternate Arms: Repeat on the opposite side, alternating arms for the desired number of reps.

Purpose:

1. Builds shoulder and upper back strength.
2. Enhances core stability and body awareness.

Note of Precaution:

If you experience discomfort, adjust your range of motion or take a break.

Keep your core engaged and avoid arching your back.

Move slowly and with control to prevent shifting your weight.