Shoulder Swings

Benefits

• Opens up the shoulders, hips, and neck to release stiffness
• Improves range of movement in the joints

Focus

Rotate your head as far as possible to each side to improve the flexibility of your neck. Keep your legs strong and kneecaps locked for balance.

1. Stand upright with your legs 4-6 feet apart. Inhaling, circle your arms wide and up over your head; exhaling, bend forward. Place your palms flat on the floor in front of you (bend your knees if necessary), shoulder-width apart.
2. Inhaling, look to the right and swing your right arm in a wide circle to the right as far as possible, pulling your right shoulder and right hip back. Exhaling, place your right palm flat on the floor in front of you.
3. Inhaling, look to the left and swing your left arm in a wide circle to the left as far as possible, pulling your left shoulder and left hip back. Exhaling, place your left palm flat on the floor in front of you.
4. Repeat this swinging movement 7 times to each side, inhaling on the stretch and exhaling on the return to the center in steady, even breaths.