- Backward Arm Swings and ;
- Forward Arm Swings.
Backward Arm Swing - From the starting position with your hands/arms relaxed at your side swing your arms forward and up in a big circle directly in front of you. Your arms should cross each other in front of your low-spot with each hand/arm following a natural arc until they cross again above (and slightly in front of) your head. Allow your arms to swing down (again in a natural arc) until they cross again in front of your low-spot. Continue this motion.
Forward Arm Swing - From the same starting position with your hands/arms at your side swing your arms back (roughly 45 degree angle - don't force it) and up in anatural arc until they cross above (and slightly in fron of) your head. Allow your arms to swing down until they cross again in front of your low-spot. Continue this motion.
OK. A couple of things to keep in mind when doing this exercise:
Do this every day! But don't kill yourself trying to set a world record. The idea here is to do whatever number you can comfortably handle every day. Doing 10 arm swings a day every day for a month is better than 500 arm swings for only 1 day each month.
Start slowly, maybe 10-20 arm swings in each direction. If you feel OK after a couple of days add 5 more in each direction. If you fell a bit tight, stay at that level until your body can adjust.
Stand tall with your head and chest up. Look straight ahead (not down at your feet).
Don't force it. Allow your arms to swing in a natural arc (either backward or forward). Your shoulders and maybe even your back are likely to be a bit tight if you have never done this before, so give them a chance to get used to the action. Swing your arms in as big an arc as you can comfortably manage but be patient and stay with it.
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