ISSUE NO. 26 / FETEPRESS.COM.AU 83
health / FITNESSARM SERIES / NO.02
START LYING ON YOUR ROLLER WITH YOUR HEAD AND SPINE SUPPORTED. YOUR
KNEES SHOULD BE BENT WITH YOUR FEET FLAT AND YOUR LEGS PARALLEL.
LENGTHEN YOUR ARMS UP TOWARDS THE CEILING WITH YOUR PALMS FACING
YOUR FEET. RELAX YOUR SHOULDERS AND GENTLY PULL YOUR ABDOMINALS AWAY
FROM YOUR SHIRT. INHALE TO HOLD AND EXHALE TO SPLIT YOUR HANDS APART
AS YOU PULL YOUR ELBOWS DOWN TOWARDS THE FLOOR. KEEP THE ELBOWS WIDE
AND HOVERING AS YOU INHALE AND EXHALE TO RETURN THE ARMS BACK TO THE
CEILING, KEEP YOUR SHOULDERS WRAPPING AROUND THE ROLLER. MAKE SURE THE
MOVEMENT IS CONTINUOUS AND GENTLE. REPEAT THE MOVEMENT 15 TIMES.
ARM SERIES / NO.03
START LYING ON YOUR ROLLER WITH YOUR
HEAD AND SPINE SUPPORTED. YOUR KNEES
SHOULD BE BENT WITH YOUR FEET FLAT
AND YOUR LEGS PARALLEL. LENGTHEN
YOUR ARMS UP TOWARDS THE CEILING
WITH YOUR HANDS CLENCHED AND YOUR
THUMBS AND FINGERS TOUCHING. RELAX
YOUR SHOULDERS AND GENTLY PULL YOUR
ABDOMINALS AWAY FROM YOUR SHIRT.
INHALE TO HOLD AND EXHALE TO GENTLY
LENGTHEN YOUR ARMS BACK AND OVER
YOUR HEAD. MAKE SURE YOU KEEP YOUR
SPINE CONNECTED TO THE ROLLER AND
YOUR RIB CAGE IN YOUR BODY. INHALE
TO HOLD THE ARMS BACK ALLOWING THEM
TO GET SLIGHTLY CLOSER TO THE FLOOR,
EXHALE TO RETURN THE ARMS BACK
TOWARDS THE CEILING. MAKE SURE THE
MOVEMENT IS CONTINUOUS AND GENTLE.
REPEAT THE MOVEMENT 15 TIMES.