1 - Stand tall with feet shoulder-width apart, holding a stick or dowel rod horizontally in both hands at chest height with a comfortable grip.
2 - Begin tracing a figure-8 pattern in the air by moving the stick diagonally upward to one side, then sweeping it downward and crossing to the opposite side.
3 - Keep your core engaged and your torso relatively stable as you guide the stick through the full figure-8 motion, allowing your arms and shoulders to move fluidly.
4 - Control the movement through both ends of the figure-8, ensuring smooth transitions and full range of motion through the shoulders.
5 - Maintain a neutral spine throughout the movement, avoiding excessive rotation of the torso.
6 - Complete the desired number of repetitions in one direction, then reverse the figure-8 pattern and repeat for the same number of reps in the opposite direction.
