Lying arm circles

The purpose of this exercise is to teach you how to increase body awareness by stabilizing your shoulder girdle (the area surrounding the shoulder) and maintaining neutral spine when you move your arms. This stretch also warms up your shoulders and prepares you for the upper body stretches to come.
To do this exercise, follow these steps:

1. Lie on your back with your knees bent and your feet flat on the floor with your arms at your sides.
2. Take a deep breath and lift your arms above you on the floor.
3. As you exhale, lower your arms back to your sides in a circular pattern as if you were lying in the snow and making a snow angel.
4. Repeat this exercise eight to ten times.

A few do’s and don’ts for this exercise:

• Do keep your neck long and relaxed.
• Do keep your shoulder blades down as you lift your arms overhead.
• Don’t arch your back or move your rib cage as you lift your arms.