Sidelying arm circles
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Lie on your side, knees bend, arms extended in front of you at shoulder-height, palms touching. Head on a pillow if you want. Start to pull your top arm back (keeping the arm straight, not bending at the elbow), then push the arm out. From this pushed out position start circling the arm over your head, side, hip, back to your starting position. Do the same pulling back and out, then circle the arm over the hip, side and head, back to starting position. This is one set. Do 4 sets and then lie on your back. Do your shoulders feel the same? Change to the other side. With this exercise you do not have to worry about right breathing and/or abdominal control; the only thing you have to think of is to not lift your head of the pillow/mat. Turn it, but no lifting. Enjoy!
Doorframe Stretch
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To get a good whole side stretch, try the “doorframe” stretch.
Position yourself in the -open- door, placing your outside foot over your inside foot (which is the foot closes to the doorframe). The inside leg is slightly bent.
With inside hand grip doorframe at waistlevel and your outside arm grips the frame overhead. Now straighten the legs and push away from the frame. (you’re hanging from the frame).
This stretch should be felt from your hip to upper arm. By slightly moving forward or backwards with your body you might be able to change the stretch more towards the front/back of your body.
Hold it for 30 seconds and repeat 2 times on each side.