1. Starting Position:
- Stand facing a wall with your feet shoulder-width apart.
- Position yourself around two feet away from the wall.
- Raise your arms above your head, extending them straight out, and keep your palms facing forward.
2. Lunge Movement:
- Step your right foot out to the side into a wide stance.
- As you step out, bend your right knee while keeping your left leg straight.
- Ensure that your right knee is aligned with your right foot and does not extend past your toes.
3. Lowering Phase:
- Lower your hips into the lunge, feeling the stretch in your inner thigh and hip of the left leg.
- Keep your back straight and your torso upright, engaging your core for stability.
- Hold this position for a moment to feel the stretch.
4. Returning Phase:
- Push through your right heel to return to the starting position.
- Bring your right foot back to shoulder-width stance and lower your arms back down.
5. Repeat:
- Perform the desired number of repetitions on the right side (8-12 reps recommended).
- Switch to the left side and repeat the movement.
6. Tips:
- Maintain a slow and controlled movement throughout.
- Focus on proper form and alignment to prevent injury.
- Keep your shoulders relaxed and down away from your ears.
- If you're a beginner, you can perform the lunge without going too low until you become comfortable with the movement.
