Simple Exercises for Shoulder and Waist

 Shoulder Rotation : Stage I

Position : Tadasana or Sitting in a chair.

• Rotate the shoulder girdles in a circular movement.
• Slowly bring the shoulders forwards, then upwards, backwards and downwards (back to Tadasana).
• This completes one round. Repeat 5 rounds.
• Repeat 5 rounds slowly in the opposite direction i.e., forwards - downwards - backwards - upwards.

Stage II : (Fingers on the shoulders)
Position : Tadasana or Sitting in a chair.

• Bend the arms at the elbow and rest the tips of the fingers on the top of the shoulders.
• Bring the elbow forward and start rotation the elbows and the shoulders upwards, then backwards and downwards.
• Inhale during backwards movement of the shoulders and elbows.
• Exhale during forward movement of the shoulders and elbows.
• Synchronize the breathing with the movements.
• Repeat 5 rounds.
• Repeat the same practice 5 rounds in the opposite direction.
• Relax for few minutes after the practice.

Note :

• Fingers should be always in contact with the shoulders.
• Rotate the elbows in bigger circles gradually.
• If possible try and let the elbow touch each other when they are in front of the chest.
• Keep the body straight and relax the face.

Waist Rotation :

Position : Tadasana

• Keep the legs apart by about 2 feet and place the hands on the waist region.
• First push the hips forward.
•  Rotate the waist by moving to the right, then to the back and to the left.
• Ultimately bring it back to the front where you started. This is one round.
• Inhale during forward movement and Exhale during backward movement.
• Can practice in normal breathing also.
• Repeat 5-10 rounds in clockwise and 5-10 rounds in anti-clockwise direction.
• Return to the starting position, slide the hands down and relax.

Note :

• Stand firm and distribute body's weight equally between the legs.
• If possible try to make the circles bigger and bigger.