You will be starting this arm sequence comfortably against the wall. The wall as a feedback tool can be irreplaceable for many exercises, offering you support, the possibility for immediate assessment for an improved outcome. Gradually, I will take you through various positions with its exercises throughout the workout.

I am sure many of you are experiencing tension induced pains in your bodies - tense neck and shoulder area, poor range of motion in the shoulders, shoulders slouching forward, short muscles and tension in the upper back along the spine & shoulder blades....
Can you relate?
Having weak muscles in the shoulder girdle, poor range of motion, poor posture and close to no support for the core often means, that your neck, shoulders and back do everything for you. This is not good. You want your body to work in a more balanced way so that no areas remain sedentary while others have to work till fatigue.



NOTE!
I am not using many tools in this workout. For progression sake, you are welcome to later incorporate hand weights and/or flex band for more resistance and challenge. But first, please learn to perform the exercises well and the burn well even without the extras.
Pay extra attention to the notes I give you in the videos - we are looking to refine the quality & precision of our movement.


Relevant time stamps:
01:41 workout begins with a sequence against the wall
03:31 important note for those with limited range of motion in the shoulders
08:13 break with neck circles
11:50 shoulder mobility & strength
14:39 good tip for the previous exercise
18:00 arm raises with light weights
20:21 second variation of arm raises
22:41 chest expansion at the wall