Seated Open-Up and Under Swing on a Chair
Seated on a chair: the arms open wide, close in front, open again and then swing down across the lap; a loose warm-up for the arms and chest.
How to do it
Setup
Seated tall on a chair, feet flat, arms straight in front at shoulder height.
Steps
- Open the arms wide to the sides.
- Bring them together in front, then open wide again.
- Swing them down and across in front of the knees.
- Swing back up to shoulder height for the next round.
Common mistakes
Bending forward with the under swing: the torso stays tall; only the arms go down. Swinging so fast the shoulders jolt: smooth arcs. Arms sagging in the open position: keep them level with the shoulders.
Breathing
Steady with the rhythm.
