2-3 Sets of 8-10 Reps
1. Arm Circles
- With a table or chair next to you for support, lean forward so that one arm hangs straight down. Place your other hand on the table or chair for support.
- Slowly rotate your free arm clockwise as if drawing a circle with your hand and occasionally change direction.
- Gradually increase the size of the circle.
2. Arm Swings Side to Side
- With a table or chair next to you for support, lean forward so that one arm hangs straight down. Place your other hand on the table or chair for support.
- Slowly swing your free arm from left to right and gradually increase the length of the swing.
3. Arm Swings Forward and Back
- With a table or chair next to you for support, lean forward so that one arm hangs straight down. Place your other hand on the table or chair for support.
- Slowly swing your free arm backwards and forwards and gradually increase the length of the swing.
4. Shoulder Flex
- Lie on your back with your arms by your sides and your knees bent.
- Clasp your hands in front of your body.
- Lift your arms up over your body.
- Continue to lift your arms so that they end up straight over your head.
- Bring your arms back over the body and down. Your hands should now be clasped in front of your body once again.
5. Side Rotation with Weight
- Lie on your right side with a cushion to support your neck. Your left arm should be bent at a right angle out in front of your body. You can place a light weight (like a tin of beans) in your left hand if you like.
- Keeping your arm bent and a right angle, lift your hand so that it points towards the ceiling.
- Gently bring your arm back to the starting position.
6. Wall Slide
- Stand facing a wall with your arms at right angles out in front. Your thumb should be facing away from the wall and your forearms should be aligned with the wall.
- Keep your shoulder blades back and gently squeeze together the muscles in this area, then slowly raise both arms upwards. Keep your shoulder blades back and together. Maintain the shoulder blade starting position as far as you can.
- Slowly lower your arms to return to the starting position.
