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:

1. Transition to Half-Kneeling: Shift your torso upright as you bring one knee forward, moving into a half-kneeling position. Exhale as you come into kneeling position.
2. Press Upward: From the half-kneeling stance, extend one arm overhead, pressing your hand toward the ceiling. Keep your core engaged and your spine tall.
3. Return to Start: Inhale as you lower your arm and return to the tabletop position.
4. Repeat: Alternate sides, transitioning smoothly between movements.

Purpose:

• Strengthens core stability and postural alignment.
• Improves shoulder mobility and strength.
• Enhances coordination during transitional movements.

Note of Precaution:

• Focus on slow, controlled transitions to maintain balance and form.
• Keep your lower back stable and avoid arching during the press.
• If you feel pain or discomfort, stop and consult a physical therapist.