Start Position:
Begin on your hands and knees in a tabletop position. Place your hands directly under your shoulders and your knees under your hips. Keep your spine neutral and your core gently engaged.
Action:
- Transition to Half-Kneeling: EXHALE as you shift your torso upright as you bring one knee forward, moving into a half-kneeling position.
- Double Press: From the half-kneeling stance, extend both arms overhead, pressing your hands toward the ceiling. Maintain a tall posture and engaged core.
- Return to Start: INHALE as you lower your arms and return to the tabletop position.
- Repeat: Alternate the forward leg with each repetition for balanced movement.
Purpose:
- Enhances core stability and postural control.
- Improves shoulder strength and mobility.
- Builds coordination and balance during transitional movements.
Note of Precaution:
- Move slowly and with control to maintain balance and proper form.
- Avoid arching your lower back during the press.
- Stop if you feel pain or discomfort and consult a physical therapist if necessary.
