4. Rotor II / Shoulder circles II
In addition to rotating the shoulders as in exercise I above, bend your arms, with the elbows facing out from your upper body. Pull your elbows back, compressing the space between your shoulder blades and making circles in the air with your elbows. Gradually increase the intensity of both movements over about 30 seconds by enlarging the circles and pulling the elbows further back.
For added challenge
Combine this exercise with a pelvic tilt as in the Seated Cat Stretch described above. The ball lies still between your feet as you rotate your shoulders, it begins to rotate as soon as you begin the pelvic tilt exercise.
Tip: Beginners can combine the two types of shoulder circles into one exercise before adding the pelvic tilt, which is a significant additional challenge.
Duration
30 bis 60 seconds
Repetitions
15 bis 30
Ball
Lies still between your feet as you rotate your shoulders. Begins to rotate as soon as you begin the pelvic tilt exercise.