Sitting Swimmer on a Chair
1. Starting Position:
- Sit on the edge of a sturdy chair.
- Keep your feet flat on the floor, approximately shoulder-width apart.
- Maintain an upright posture with your back straight and shoulders relaxed.
2. Arm Positioning:
- Extend your right arm straight up toward the ceiling.
- Ensure your palm is facing slightly forward.
3. Movement:
- From the upward position, slowly lower your right arm toward your right side while simultaneously raising your left arm straight up toward the ceiling.
- Your left palm should also face slightly forward.
4. Alternate:
- Continue the movement by bringing your right arm back up while lowering your left arm to your left side.
- Aim for a smooth, controlled motion that mimics a swimming stroke.
5. Repetitions:
- Repeat this alternating arm movement for 10 to 15 repetitions, maintaining a steady and controlled pace.
6. Breathing:
- Inhale as you raise your arm and exhale as you lower it to maintain a rhythmic breathing pattern throughout the exercise.
7. Finishing:
- After completing the desired repetitions, return to the arms at your sides.
- Take a moment to sit up straight, relax, and breathe deeply before moving on to the next exercise.
Tips
- Focus on maintaining good posture throughout the exercise.
- Make sure to perform the movements within a comfortable range of motion to avoid strain.
