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 shoulders down and back.
2. Lift your arms into a W position, drawing your shoulder blades together and down, with your palms facing forward.
3. Reach your arms overhead, straightening your elbows.
4. Bring your arms back down to the W position.
Exercise notes:
Hold filled water bottles or light weights to make this exercise more challenging.
For a greater challenge, you can complete this against a wall trying to keep your wrists, elbows, back of head and upper back in contact or as close to the wall as comfortable.
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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