One of the key muscles to promote healthy movement patterns are shoulders.
They are the most mobile joint in the body and are responsible for many actions, including adduction, abduction, flexion, extension, and external rotation.
Aesthetically, training shoulders helps us appear to have a broader upper body which results in a perceptively smaller waist.
Functionally, it decreases the chances of an injury, improves the quality of our yoga sessions, elevates plank endurance, and boosts our confidence, mood, and focus (thanks to a better posture!).
This 10-Min Shoulder Workout does not require any equipment. Working out with our own body weight is extremely convenient and effective. Plus, the intimidation factor is lower if we are just getting started with fitness.
If you already weight-train your shoulders, then use this session as an activation circuit.
Let’s do this!
10-Min Shoulder Workout
- Start in an upright position with your core tight.
- Position your arms at a 90-degree angle, parallel to the floor.
- Now, rotate your arms upwards to end up aligned with your neck.
- Return to the original position and repeat in a controlled motion.
- Start in an upright position with your feet shoulder-width apart and your knees slightly bent. Arms making a T parallel to the floor. Bend your elbows.
- Lift your arms by slowly sliding them above your head.
- Slowly lower your arms to the initial position.
- Repeat in a controlled motion.
- Place your hands and feet on the floor at shoulder-width apart, in a push-up position.
- With a core tight, lift your right hand to tap your left shoulder
- Repeat with the other hand in a controlled motion.
- Place your hands and feet on the mat at shoulder-width apart, in a push-up position.
- Position your elbows directly underneath your shoulders and look towards the floor, ensuring a neutral spine.
- Walk your hands out in front of you, then return to the start position, ensuring not to sway your body.
Vatas do 2 sets x 12 reps each movement / arm.
Pittas do 2 sets x 15 reps each movement / arm.
Kaphas do 3 sets x 12 reps each movement / arm.
To learn more about how to move for your body type, check these fitness guides:
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