U-shaped shoulder lifter
- Starting position: Lying on your stomach, place your arms bent next to your upper body in a U-shape. Elbows are just below shoulder height, hands point forward over head, palms inward. The backs of the feet lie flat on the floor.
- Here we go: press your feet and pubic bone into the floor and lift your head, shoulders and arms. The head remains in a straight extension of the spine, the gaze goes to the floor. Hold this position, then raise your arms and elbows a little more and stretch your arms parallel to each other over your head, hold briefly and bend again. 10 to 15 repetitions, only then put the upper body down again. A total of three sentences.
- Important: Stretch your torso forward rather than up to create length in the back first. Tighten your torso and butt muscles to avoid arching your back too much.
- This is how it gets easier: Don’t stretch your arms forward, just keep them in a U-shape.
- That’s what it takes: not only strengthens the shoulders and neck, but also the back and butt muscles.
Horizontal arm circles
- Starting position: Stand with your feet shoulder-width apart and stretch your arms out to both sides at shoulder height, your fingers also stretch, the palms of your hands pointing downwards.
- Let’s get started: Draw small circles in the air with both hands at the same time for 30 to 45 seconds, about the size of a tennis ball. The arms remain stretched. First forwards, then backwards, a total of three sentences.
- Important: The arms form a straight line from hand to hand, do not hunch your shoulders.
- This is how it gets easier: rotate your arms alternately for about 10 seconds.
- That’s it: Strengthens the muscles of the arms as well as the shoulders and neck.
