Shoulder Exercises

1. Face down and place your hands flat on the ground slightly wider than your shoulders.
2. Spread your feet wide apart and raise your midsection so your body forms the shape of an upside down “V”.
3. Bend your elbows, lowering your shoulders towards the floor.
4. Keep moving your body forward, until your back is arched upward and your arms are straight.
5. Move back to the starting position and repeat.
6. Repeat 10-20 times and do 3-5 sets (beginners do 1-2 sets).

Kneel with Forward Arm (targets shoulders and back)

1. Kneel on your hands and knees (“all fours”), keeping your palms flat on the ground.
2. Slowly raise your left arm forward until it is next to your ear and parallel with the ground.
3. Hold the position for 10-20 seconds and lower. Repeat with the right arm.
4. Do 3-5 sets for each arm.

Kneel with Side Arm (targets shoulders and back)

1. Kneel on your hands and knees (“all fours”), keeping your palms flat on the ground.
2. Slowly raise your left arm outward to the side.
3. Hold the position for 10-20 seconds and lower. Repeat with the right arm.
4. Do 3-5 sets for each arm.

Kneel with Backward Arm (targets shoulders and back)

1. Kneel on your hands and knees (“all fours”), keeping your palms flat on the ground.
2. Slowly raise your left arm backwards, towards your buttocks, until it is parallel to the ground.
3. Hold the position for 10-20 seconds and lower. Repeat with the right arm.
4. Do 3-5 sets for each arm.

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