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 with your arms by your sides and your palms facing behind you.
2. Breathe in deeply as you gently draw your shoulders down.
3. Press your shoulders back to open through the chest.
4. Hold for 10 to 30 seconds (continuing to breathe), then breathe out as you relax.
Exercise notes:
Stop if you experience shoulder pain or discomfort.
To increase the intensity, you can clasp your hands behind your back as you hold the stretch.
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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