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Pre Upper Body Workout Stretch

7 min 30 sec9 movesWarm Up & Cool Down
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Circuit 1

  • Arm Circles

    Arm Circles

    40s

    How to do it
    1. Stand tall with your feet shoulder-width apart and your arms extended out to the sides at shoulder height.
    2. Draw small circles forward with both arms, keeping them straight.
    3. Gradually grow the circles a little larger.
    4. After half the time, reverse and circle backward.
    5. Keep your shoulders down away from your ears throughout.
  • Shoulder Rolls

    Shoulder Rolls

    40s

    How to do it
    1. Sit or stand tall with your arms relaxed at your sides.
    2. Lift your shoulders up toward your ears.
    3. Roll them back and down in a smooth circle.
    4. Continue rolling for half the time, then reverse.
    5. Keep the motion slow and your arms loose.
  • Arm Swings

    Arm Swings

    40s

    How to do it
    1. Stand tall with your feet shoulder-width apart and your arms relaxed at your sides.
    2. Swing both arms forward and up to shoulder height.
    3. Let them swing back down and behind you in a smooth arc.
    4. Find an easy rhythm and let the momentum carry the motion.
    5. Keep the swing controlled rather than forced.

Circuit 2

2 rounds
  • Arm & Shoulder Stretch

    Arm & Shoulder Stretch

    45s / 10s

    How to do it
    1. Stand tall with your feet shoulder-width apart.
    2. Bring one arm straight across the front of your chest.
    3. Use the opposite hand to gently draw the arm closer to your body.
    4. Keep your shoulders down and relaxed as you feel the stretch.
    5. Hold, then switch sides.
  • Cat-Cow

    Cat-Cow

    45s / 10s

    How to do it
    1. Come onto all fours with your wrists under your shoulders and your knees under your hips.
    2. Inhale and drop your belly, lifting your chest and tailbone into a gentle arch.
    3. Exhale and round your spine toward the ceiling, tucking your chin and tailbone.
    4. Flow between the two shapes, moving with your breath.
    5. Keep the motion slow and let each vertebra move in turn.
  • Thread the Needle

    Thread the Needle

    45s / 10s

    How to do it
    1. Start on all fours with your wrists under your shoulders and your knees under your hips.
    2. Reach one arm up toward the ceiling, opening your chest.
    3. Thread that arm underneath your body, sliding the back of the hand along the floor.
    4. Lower that shoulder and the side of your head to rest on the mat.
    5. Hold and breathe, then unwind and switch sides.