1. Begin by sitting on the ground with your legs crossed or extended in front of you, whichever is comfortable.
2. Sit up straight with your spine in a neutral position, and clasp your hands together behind your lower back.
3. Slowly lift your arms upward behind you, keeping your hands clasped. Raise your arms as high as you can without causing discomfort.
4. Engage your deltoids and triceps as you perform the raise, and focus on using your upper back muscles to support the movement.
5. In the raised position, you can introduce an isometric hold by maintaining the lift for a few seconds, further engaging your muscles.
6. Return your clasped hands back to the starting position near your lower back in a controlled manner.
7. Repeat the exercise for the desired number of repetitions. If including an isometric hold, be consistent with the duration of each hold.
Note: Ensure a smooth movement throughout the exercise. Avoid jerking or using momentum to lift your arms, and keep your shoulders relaxed to prevent strain on your neck.
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