① Stand Tall, Arms Locked Overhead

• · Arms pressed straight overhead, biceps by the ears
• · Feet shoulder-width, toes slightly out
• · Brace the core before you move

② Sit Down & Back, Arms Stay Up (2–3 sec)

• · Sit back and down, keeping the arms overhead the whole time
• · Chest stays tall — arms don't drift forward
• · Knees track over the toes, heels stay down
• · Stop if the arms can't stay locked overhead