Are we sitting? No problem. Reading perhaps? On the computer? Watching television? Listening to music? If you can get your hands free, here are a few movements you can do while you are reading email, blogs, watching your favorite show. If you are a big-time book reader get a book stand you can prop your book up with and do these exercises! I’m a huge reader and if I have the time to treat that indulgence, I try to get exercises in.
This exercise helps to strengthen and tighten the shoulder muscles all around the rotator cuff.
1. Sit tall (pull in that tummy!) Align your head with your spine. Arms out to the side (shoulder level) (you look like the letter T ). Now at this position you want to tighten your arms (if you have problem elbows…don’t lock them out. Have a slight bend in them, but still tighten your arm muscles the best you can) and bring them about five inches up and about five inches down. Kind of like you want to flap your arms but with tight control. The movement is small. Don’t bother counting. Just do it until it burns and then count like ten more past the burn. What I like to do when it starts to burn is widen my “flap” and move my arms about two feet up and two feet down. I do this for about 10-20 past the burn point. You can do this movement with a wider up-and-down movement if you’d rather.
2. Same position….tummy muscles in, and head, and spine tall. Tighten your arms and do small circles forward until burn….Don’t stop!….after the burn going forward; now do them backwards and do them until you absolutely can’t anymore. When you do the next set start off backwards and then after the burn do the circles forwards.
3. Same position…tummy in and head and spine tall. With your tight arms out to the side in your “T” formation, in this exercise all you do is move your arms towards the back. It’s a small movement. Your arms go back about 6 inches. Then back to the starting position. Burn them out! ;P
4. Same T position…remember pulling in that tummy helps to protect the lower back. With arms out, turn palms facing toward the ceiling. Now flip the palms towards the floor. The movement is as if you had something in the palm of your hand and now you are turning your hand down to drop it. Flipping a burger or flap-jacks! Do those until you can’t do them anymore.
*Try all these exercises with palms facing up towards ceiling, or down towards the ground, or palms facing forward, or palms facing towards the back of the room. You will feel it deeper in muscles and in different areas of the shoulder. The stretch you get from all these positions feel really good!
*It’s important with all theses exercises, your shoulders are set in correct position, and even height (you don’t want one shoulder higher than the other), and muscles around them to be tight as well, because you want your ball and socket inside your shoulder to be stable.
*Don’t lift shoulders up or down. Try and keep them stable. It is your arms only that move and when you are counting inches, use your hand position as the starting and stopping point.
*Don’t forget to breathe! I like to start off all exercise movements with a couple of deep cleansing breaths. It kind of resets my breath. I too, fall into shallow breathing, and I must remind myself to breathe correctly.
*It helps if you tighten up your whole upper body. Chest is tall too. Helps to lock in those shoulders.
Okay folks, so while you are doing your brain some good through reading, you can be doing your body a favor by keeping it strong and healthy. I care is why I share…if anyone out there would like other tips that I haven’t mentioned yet, send me an email. I’ll be happy to blog or personally help you out. Let’s keep finding ways to move our bodies!
Here’s to awesome health. Go grab you some! ✾ Koko❀
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