Arm circles on both sides

You start in side-lying, with your head resting on the upwards extended lower arm. Then the arm is rotated, and the head responds accordingly. Little by little the arm slides forwards and backwards, then the movements become bigger until a full circle is formed. Then the second arm is added, and they move in opposite directions, like the rotor blades of a helicopter.

This lesson could be considered a shoulder lesson, since it improves the movements and flexibility of the shoulders and arms. In this sense it could also be considered an upper chest lesson, since it also improves the movements and flexibility of the upper chest. It could also be considered a full body movement integration lesson, because it requires you to become aware of all parts of your body (arms, head, chest, ribs, pelvis, legs, feet, …) and how they work together to support each other.

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1

In side-lying on the left side, extend your left arm upwards and rest your head on your left upper arm. Stand your right hand in front of your chest, knees on top of each other and slightly bent

Rest in the start position

How much work is it to balance your head on your arm?

  • Where is tension, work, or effort in your body?

Rest in the start position

How much work is it to balance your head on your arm?

2

In side-lying like before

Roll left arm together with head

Observe the orientation of your hand

  • When your face is facing the floor in front of your left arm, your left palm is towards the floor.

    When the back of your head is resting on the floor behind your left arm, palm is towards the ceiling.

Roll left arm together with head

Observe the orientation of your hand

3

In side-lying like before

Continuation

Help left arm to roll

Use your right hand to roll your left arm like a bottle that's rolling on a table.

  • Observe the orientation of your left hand, when is the palm facing up, when is it facing down?

Continuation

Help left arm to roll

Use your right hand to roll your left arm like a bottle that's rolling on a table.

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