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  • Hey, guys, this is Airyn, and today I'm going

  • to demonstrate five upper body exercises that you can do in a quiet environment.

  • So let's get started.

  • The first in the series of five is the Four-Way Shoulder.

  • You'll need a small towel or pillow for this exercise.

  • This isometrical will be done in four positions, flexion, in front of you; extension,

  • or behind you; abduction, to the side pushing out; or adduction, pulling in.

  • Each direction will be held for 30 seconds before all four are repeated for a second set.

  • Then switch arms.

  • Make sure the wrist is straight to keep the arm as a rod

  • through which the shoulder connects to the wall.

  • All four movements should be mainly felt in and around the shoulder

  • and then carried through the arm.

  • Make sure to have good posture with abdominals tight and eyes facing forward.

  • This helps direct healthy muscle alignment while exercising.

  • Next are Wall Jacks.

  • This exercise will help with tight shoulders and posture.

  • With back against the wall, make sure to keep the ribcage down as the arms go up.

  • This gives a slight stretch along the muscles of the ribcage and upper back.

  • Utilize the trapezius or upper back muscles to carry the arms overhead as close

  • to touching as you can and then back down.

  • Try to keep the backs of the hands against the wall and trace an imaginary half-circle.

  • Repeat 30 times.

  • The third exercise is Swimmers, commonly known in Pilates for the floor routine,

  • but it can also be carried to the wall.

  • This exercise, like the previous, should have the ribcage down

  • and opposing force to the arms that are up.

  • Face the walls, arms straight overhead, thumbs facing outwards and extend one arm back

  • and alternate to the other 30 times.

  • Next are Wall Push-Ups, though they are modified to work on the triceps or the backs of the arms.

  • Make sure to keep the upper arms in tight to the rib cage to activate the triceps.

  • Facing the wall, tuck your arms in towards your rib cage and forearms perpendicular to the wall.

  • Then lean into the wall as you do a push-up.

  • Repeat 30 times.

  • Lastly are Arm Circles.

  • In this exercise, you will need a small ball.

  • The focus of this exercise on the muscles of the shoulder, like in the first exercise.

  • The arm is a rod that connects the shoulder to the ball on the wall

  • and should stay firm throughout the exercise.

  • Standing arms'-length from the wall, press the ball into the wall with one straight arm.

  • Rotate the ball clockwise 25 times and then counterclockwise 25 times.

  • Then move the ball up and down 25 times, and lastly, you'll move the ball left

  • to right 25 times, making sure the movement is directed by the shoulder.

  • Switch arms and repeat, and if you want to go a second set through, go back to the original arm.

  • Well, I hope you enjoy these five exercises for the upper body in a quiet environment.

Hey, guys, this is Airyn, and today I'm going

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