Equipment Preparation: Use sliding plates or an alternative like small towels or paper plates, depending on the surface you're working on.

Starting Position: Begin in the bear claw position. Position yourself on all fours, knees slightly off the ground, ensuring a flat back and a straight line from your head to your knees.

Core and Shoulder Engagement: Actively engage your core and stabilize your shoulders to maintain balance and proper form.

Place Sliding Plates: Position a sliding plate under each hand.

Lateral Slide Movement: Gradually slide one hand to the side as far as you can while maintaining your balance and form. Keep the other hand stable and directly under your shoulder.

Return to Center: Carefully pull your extended hand back to the starting position.

Alternate Sides: Perform the same movement with the other hand, ensuring equal work on both sides.

Control and Focus: Maintain controlled, deliberate movements. Avoid any sudden or jerky motions that could disrupt your balance.

Breathing Technique: Inhale as you extend your arm to the side, and exhale as you draw it back in.

Duration and Repetitions: Start with a set duration, like 30 seconds to 1 minute, or choose a specific number of repetitions for each arm. As your strength and stability increase, you can extend the duration or increase the reps.