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. Stand tall with your arms folded, feet shoulder width apart, and a slight bend in your knees.
2. Breathe in, then breathe out as you gently rotate your upper body to bring your shoulders and chest to the right.
3. Return to the centre.
4. Repeat, turning your shoulders and chest towards the left.
Exercise notes:
Hands can be placed on hips or rest by your side for those that experience shoulder discomfort at this height.
This exercise can be performed seated.
To reduce the intensity, reduce the range of motion.
Rotate gently and do not force the movement.
Disclaimer: If you have acute back pain, a recent back injury, osteoporosis, spinal fractures or a condition that worsens with twisting, please seek advice from a health professional before performing this exercise.
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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