Shoulder Exercise
Shoulder Exercise
Target : Superman exercise tone the shoulders, back and glutes.
How to Perform
  • Lie on your stomach, point your toes away from your body, lift your arms overhead and put them on the floor.
  • Turn your palms inward, relax your head and look down. Align your neck and back maintain this alignment throughout the exercise.
  • Simultaneously lift your arms and feet 2 to 6 inches off the floor. Don’t lift as high if your back arches. Hold for a few seconds, and then lower your arms and legs to the floor.
  • Try to keep your stomach, hips and head still during the exercise.
Tips :

Try to maintain position till you can hold yourself, don’t overstretch. Hands and legs should not be bend and body should be lifted into proper proportions.

Arm circles
Target : This arm exercise targets your triceps, biceps and shoulders.
How to Perform
  • While standing straight with your feet flat on the ground and arms extended out to the side at a 90-degree angle to your body, start moving your arms in small, fast circles forward.
  • Do as many rotations as you can and then reverse the motion, doing as many circles as you can in the reverse direction.
  • Take a break and repeat two more times.
Tips :

If you need to sit, make sure your feet are flat on the ground and your back is straight. You will feel this exercise in your shoulders. You'll be able to do more revolutions if you keep your abdominal muscles pulled in and tight.

Target : Strengthen Shoulder Muscles, encourages deeper breathing, therefore strengthens the lungs and increases one's vitality. It relieves pressure in the lower back and improves physical balance.
How to Perform
  • Kneel down and grab your elbows with your hands.
  • Keep the elbows where they are and interlock the fingers in front of you. Elbows and hands now form an equilateral triangle.
  • Place the very top of your head on the floor with the back of your head resting against the fingers.
  • Straighten the knees, raise your hips, your body now resembling an inverted V. The weight should be about equally distributed between your head/arms and the feet.
  • Keeping your knees straight as much as possible, walk with little steps, bringing your feet as close as possible to your head. This will shift the weight from the feet onto the head/arms. Keep your back as straight as possible to prevent your neck from arching.
  • Bend the knees keeping them close to the chest and your feet close to your buttocks. Shift the hips to keep your balance.
  • Keep your knees bent and point them to sky.
  • Now and only now straighten your legs. Keep your feet relaxed. Make sure that the head is supporting no more than 10% of your body weight, the rest being applied on the elbows. At first hold it for 5 seconds. Increase gradually to 10 to 15 minutes.
Tips :

It is recommended not to do the headstand if you have high or low blood pressure. Pregnant Ladies should not perform or should concern obstetrics before performing.