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. Sit or stand tall and interlace your fingers in front of you at shoulder height.
2. Turn your palms away from you and relax your shoulders.
3. Breathe in.
4. Reach your palms forward, stretching across your upper back. Hold the stretch for 10 to 30 seconds. Breathe out as you relax back to the starting position.
5. Turn your palms to face towards you and bring your shoulder blades down and back, opening your chest.
Exercise notes:
If interlacing your fingers is uncomfortable, hold the opposite wrist or place your hands together.
If you experience neck pain, ensure you tuck your chin towards your chest during the stretch.
You can do this stretch either seated or standing.
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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