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Stretches:
· Arms behind your back – stretch out your shoulders
· Arms in front – stretch up to the sky
· Arm straight up, bend at the elbow, push down with other hand, alternate [also sitting]
· Arm across the chest, use opposite arm to pull shoulder, alternate [also sitting]
· Roll your wrists
· Feel free to do general stretches as well J
Exercises (Without bands):
· Wrist curls (like revving a motorcycle… fist facing down)
· Bicep curls
· Arm straight up, bend at elbow, make a fist, straighten arm and then back down, keep arm straight with other arm (like a fist pump)
· Sky reach, alternating arms (like reaching for something on a high shelf)
· Arm circles (smaller = easier)
· Arms straight out, slowly up and down (flapping wings)
Exercises (With bands):
· Rowing (like a boat, x20)
· Band under feet
o Side raises (flapping wings, x20)
o Front raises (x20)
o Bicep curls (x20)
· Sit on band, put hands together bend your head, pull up (x15)
· Back to back, entwine bands, pull band towards chest (x20)
