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 or seated position with your arms by your sides.
2. Keep your shoulders down and a slight bend in your elbows throughout the exercise.
3. Raise your arms out to the side, stopping when your fingertips align with the tops of your ears.
4. Keep your palms facing down and your arms slightly in front of you.
5. Lower your arms back to the starting position.
Exercise notes: If shoulder mobility is limited, lift your arms within a comfortable range.
To make this exercise more challenging, hold hand weights or filled water bottles.
Disclaimer: Complete with caution or seek further guidance if completing this movement 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
