Warm up exercises for the neck and arms
Stand or sit up straight but don’t arch your back. Allow your head to ease forward, keeping the neck and shoulders relaxed. Slowly roll your head to one side, then let it drop gently forwards again and roll to the other side, trying to get your ear over your shoulder without letting your shoulder rise up to meet it. Be careful not to overstretch and never roll the neck backwards.
Stand up with your back against the wall. Try to press the small of your back and the back of your neck toward the wall at the same time. Hold for 10 – 30 seconds. Remember to breathe in and out!
Sit or stand comfortably. Place both hands at the rear of your head, fingers interlocked, thumbs pointing down, elbows point straight ahead. Slowly exhale, pulling your head downward, aiming for your chin to touch your chest but not tugging on your head, allow the weight of your hands and arms to ease your chin down. Concentrate on keeping your back straight, with your shoulders down and back. Relax your hands, and inhale as you lift your head. Repeat.
Stretch your arms up as high as you can reach while standing on tiptoe. Hold for a few counts to stretch out your spine. Return to a relaxed position, then repeat the exercise.
Sit or stand with knees slightly flexed. Interlace your fingers and extend your arms forward at shoulder level. Turn palms out and reach your arms further until you feel a stretch.
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