Before you get into your workout it’s important to warm up. Just 5 minutes of light activity is all you need. Things like:
Walking
Jogging on the spot
Pumping your arms
Shoulder rolls
Controlled punches
Circular ‘windmill’ arm movements in the air.
1. Start in a standing position with your arms by your sides.
2. Keep a soft bend in your elbows throughout the exercise.
3. Lift both arms out in front of you to shoulder height, with your palms facing down.
4. Lower both arms back to your sides, returning to the starting position.
Exercise notes: To decrease the intensity of this exercise, reduce the lifting height.
To make this exercise more challenging, hold weights or filled water bottles, or increase the lifting height to above your head.
Disclaimer: Avoid lifting above shoulder height if it causes shoulder pain.
After your workout, cool down by following any of the above activities, again for 5 minutes. This is also a great time to stretch your muscles holding each stretch for 20-30 seconds. Make sure you hold at a point where you can feel the stretch but you shouldn’t feel discomfort or pain. Don’t bounce through these, just slow steady movements.
Disclaimer: If you have been inactive for a while, have heart disease, or a close relative with heart disease or if you have other major health problems, or are pregnant, please check with your doctor before following these workouts.
Blog
