Swinging Shoulders

Shoulder Shrugs / Circles / Squeezes

  • Place your fingertips on your shoulders with elbows pointing out to sides.
  • Lift your shoulders up towards your ears.
  • Hold for 5 seconds and then lower. Repeat x 10.
  • Circle the tips of your elbows clockwise x 10. Repeat anti-clockwise x 10.
  • Keeping fingertips on shoulders, take elbows back towards your shoulder blades. Hold for 5 secs.
  • Bring elbows forward to touch in front of chest. Repeat x 10.

Swinging Arms

  • Swing back and forward; across and around body.
  • Alternate into marching arms whilst balancing on one leg.
  • Interlink fingers, invert hands and stretch above head.

Arm Circles / Wringing

  • With arms outstretched to your sides at shoulder height.
  • Make small circles forward (repeat x 10) and then backwards (repeat x 10).
  • Keeping arms outstretched, turn one arm forward whilst simultaneously rotating other arm backwards. You should feel ‘wringling’ action across and betewen the shoulder blades.
  • Alternate and repeat x 6.

Chin Tucks/Retractions

  • Look straight ahead with chin parallel to floor. Keep your shoulder blades back and dropped, with your chest wide.
  • Tuck the chin inwards and downwards, and slowly pull your aligned head and neck backwards.
  • Try pushing the chin towards the neck gently with one finger to get a deeper stretch, lengthening through back of neck and top of head.

Neck Stretch

  • Keeping chest facing forward and head parallel/neutral.
  • Turn slowly from left to right looking over your shoulder.
  • Slowly lower your ear to shoulder, alternating sides, and then draw a big smile with your nose whilst dropping chin to chest and lifting to opposite sides.

CAUTION: Please note that the exercises found on this website are intended solely for those that have trained with Body in-Tuition or Jackie Gilbert.

These exercises are performed at your own risk but are not recommended for people with any back issues.

If you experience any pain or discomfort during exercise, stop immediately and seek professional advice (doctors aren’t particularly good).

Exercises are undertaken at your own risk. These are not remedial exercises.

About the Author

Jackie Gilbert

Jackie is a Pilates, Nordic Walking, Method Putkisto and Yoga instructor based in North London. She specialises in reinstate natural body movement for her clients of all ages, always improving their understanding of their own bodies so that they are able to confidently incorporate this knowledge into everyday movement and normal lifestyle.

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