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, with your palms facing forward.
2. Move your arms out to your sides, keeping your palms facing forward.
3. Continue moving your arms in a circular motion until both hands are above your head.
4. Lower both arms down to your sides, then return to the starting position.
Exercise notes: If shoulder mobility is limited, reduce the size of the circle, or only lift your arms to a comfortable height.
To make this exercise more challenging, hold light weights or filled water bottles.
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.
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