My go-to weightless shoulder exercise! This is great for travel or any time you have a few minutes to spare and want to get moving! I’ve also done it in random short moments of free time in the hospital haha! You can do this standing, kneeling, or seated (or maybe holding a wide second squat if you want a bonus leg workout).
The typical series is to do each move in the series 16 times, then 8, then 4, then 2, then 1. However, if you want an extra challenge and have a bit more time, I sometimes do 32, 20, 16, 10, 8, 4, 2, 1 - you may be surprised how tiring that is for your arms! I demonstrate 8 of each move in the video, so watch to follow along (and if you have sound on, you can hear some nice Bali rainfall and birds)!
The position is with your arms straight out on either side of you in a T-shape the whole time, and you will change the direction of your palms and arm movements. The movements are very small and quick (only a few inches in range) and you want your arms to stay as straight as possible. Keep your shoulders down away from your ears to avoid tension in the neck, and your core should stay engaged so that only your arms move.
This is the series:
- palms down, small arm circles in one direction
- palms down, reverse the direction of your circle
- palms forward, circle
- palms forward, reverse direction
- palms forward, small lifts of your arms upward
- palms forward, press your arms back (squeeze your shoulder blades together here for a little more upper back strengthener)
- palms down, small presses of your arms down (like you’re a bird flapping your wings!)
- and finally, palms up, small lifts upwards!