Female Speaker: There is another exercise now for opening the chest, then take your arms in front of you and spilt like you are holding a tray, that’s why it’s called the Dumb Waiter. With this one, you’re going to breathe in and lengthen through the spine just gently zipping and hallowing as you breathe out and then you’re going to breathe in and take your arms to the side keeping you elbows tucked in, and then breathe out as you bring the palms back together again, and then breathing in as you take a lower palm to your arms back opening the chest and breathing out as you bring them back again, and then breathing in gently zipping and hallowing the shoulder blades come together, the shoulder blades are down in your back and breathing out as the palms come back and again breathing in nice big gap between your ace and your shoulders. The shoulders are soft between the shoulder blades working and again breathing in wide and full shoulder blades coming together let down in your back knees soft and then bring your arms back.
We’re going to use some weight snow, and if you haven’t got any hand weight dumbbells you can use. Women want to use between one and three pounds for men between ten and fifteen pounds each weight, so you can just stand lengthening through the spine, nice soft knees, gently zipped and hallow shoulders down into your back, neck nice and released. As you breathe out, you’re going to raise this arm up breathing in as it lowers and then as you breathe out raising this one and as it lowers. You’re working now the front of your arms the biceps, gently turning, but without the bulking, move the weight just reminding yourself of the good instructions outstanding.
So, you’re just lengthening through the spine, the shoulder blades straight down into your back just alternate and making shoulders no movement in the spine, you’re not rocking at all; it makes evenly balanced string feet, shoulders relaxed just breathing out as you raise the weight, in as you lower, keeping the elbows tucked in and quiet still the whole of your upper body wide and open, then just bring it the way down.
So, coming down now into the relaxation position again, checking to neutral and to take your weights and hold them directly above here and too much in your hugging a very large tree, so you get a nice soft curve in your arms, shoulder blades down it gently zipped and hallowed, you are going to breathe in and take your arms directly to the side straight gently, zipped and hallowed and then breathe out as you close, and breathe as you open, shoulder blades down and out as you close. We’re working on the pectoral muscles here, so it’s not particularly good one for people who are round shouldered, you might like to do more reputations of the next Dumb Weight exercise instead.
Just checking and it’s stilled zipped and hallowed, it’s still in neutral, your ribs are calm and neck is soft breathing in as you open, out as you close, taking arms directly to the side keeping that natural curve in the arm, and then taking the arms into this position, you then have the palms facing away from you now, looking to move on to back stroke swimming and again, you’re going to breathe in to prepare breathe out zipped and hallowed and take one arm directly behind you the other down by your side, and breathe in as you bring the arms back together, and breathe out as you take one arm down by your side, the other soft and wide.
Don’t take it too close, breathing in as you come back, breathe out one hand behind soft and wide with the outer body, again the ribs calm, pelvis is in neutral, elbow soft; breathing out as you take arm behind your head, you can show to the shoulder blades stays down in your back, ribs are calm, upper body is nice and open, make it soft, keeping your neck nice and long, come back to the center.
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