Start Position:

Begin in a tall kneeling position with both knees on the ground, hips fully extended, and spine upright. Hold a weight or object with both hands.

Action:

1. Swing Overhead: Exhale as you swing the weight in a controlled arc overhead, extending your arms fully. Keep your core engaged (ribs anchored) and your hips stable, avoiding arching your lower back.
2. Return to Start: Inhale as you lower the weight back down to the starting position.
3. Repeat: Perform the movement for the desired number of repetitions, focusing on smooth, controlled swings.

Purpose:

• Strengthens shoulders, arms, and core.
• Improves overhead mobility and stability.
• Enhances dynamic strength and coordination.

Note of Precaution:

• Keep your torso upright and avoid leaning backward or arching your lower back.
• Perform the movement slowly if using a heavier weight to maintain control.
• If you feel pain or discomfort, stop and consult a physical therapist.