1. Starting Position:
- Begin by sitting on the floor with your knees bent and feet flat on the ground.
- Position your hands behind you, fingers pointing away from your body, and lean back slightly. Ensure your elbows are soft and not locked.
2. Lift into a Tabletop Position:
- Press through your hands and lift your hips off the ground, forming a straight line from your shoulders to your knees. This is your tabletop position.
- Keep your neck neutral and gaze slightly forward.
3. Reach with One Arm:
- From the tabletop position, lift your right arm straight up toward the ceiling.
- Rotate your torso slightly to the left as you reach upward, engaging your core for stability.
4. Hold the Position:
- Maintain the reach for a moment, feeling the stretch in your side, and keep your hips raised. Make sure your body is steady and in a straight line.
5. Return to Starting Position:
- Lower your arm down and gently bring your hips back toward the ground to return to the starting position.
- Make sure to control your movement and avoid collapsing down.
6. Repeat:
- Perform the movement on the opposite side by lifting your left arm up toward the ceiling.
- Continue alternating sides for your desired number of repetitions.
Tips for Beginners:
- Focus on your form rather than speed; quality is more important than quantity.
- If this is challenging, you can keep your hips lower to the ground and gradually work on building strength.
- Breathe steadily throughout the exercise, exhaling as you lift your arm and inhaling as you lower it.
