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1. Lie on your back and pull in your abdomen. Raise your arm and slowly lower it back, on the exhale return to the original position. Perform the exercise with each arm.
Important! Do not place your hands completely on the floor, only touch the surface and put the hand back. This way the hands will remain constantly under tension, and the muscles will develop as much as possible. The upper part of the spine should be pressed firmly to the floor. Perform the exercise for 1 minute.
Arms Up Exercise
2. Raise both arms at the same time as described in the previous exercise. Try to keep your movements smooth. This block of exercises strengthens the shoulder girdle well and is recommended for those who suffer from arthritis, arthrosis and who have pain in the shoulder joints. Continue for 1 minute.
3. Keep your arms up and add a little swinging up and down. Do not lift the shoulder blades off the floor, keep your chin tucked to your chest.
Such gentle exercise relieves joint cramps and any pain. Exercise like this for 1 minute. Do not lower your arms: go straight to the next phase of the workout!
Exercise with outstretched arms
4. Spread your arms to the sides and return them to their original position, keep them in constant tension, under no circumstances lower them. During this exercise you may feel a slight burning sensation or even numbness in the fingers. Don’t be afraid! This is normal, the discomfort will disappear after finishing the exercise.
Watch your breathing, exercise smoothly.
5. Keep your arms raised to the width of the mat. Gently lift your arms up and down together also for 1 minute.
6. Do not lower your arms! Spread them to the sides, palms down, and continue with pulsing movements. Perform the exercise for 1 minute. Then you can turn your palms up and perform another version of this exercise for 1 more minute.
7. Now move your hands behind your head and take a deep breath. Carefully lower them down without touching the floor surface. Do this for 1 minute.
Conclusion
