fitness, health, yoga

3minutes arms and neck workout

The arms are the most used mechanism in the whole body, why? Because we use them every time. So therefore we have to strengthen our arms and neck to avoid pain or injuries especially arthritis:-)

This is a three minute workout meant for the neck, shoulder and arms. This workout is also advised to be done by people who often tend to have stiff neck, sore back, heavy arms or arthritis.

To begin;

Arms lift: to begin this, stand on your two legs and with your back straight. Then raise your hands up so that your elbows are on a straight line with your shoulder. Stay like this for 2 seconds then begin moving each arm slowly up and down with your fingers pointing upwards, when doing this make sure you keep a steady breathe, then after some slow arm lifts increase the motion and go faster, your arms might begin to feel heavy and you’ll be tempted to put them down but hold it up. Then after a count to 30, begin swaying your arms sideways still keeping your elbows in line with your shoulders, after another count to twenty lift one hand at a time Ponting each one straight to the sky, continue and increase your speed, then after a count of ten slow down your arms. You could really feel your arms been very heavy, keep up until you’ve counted to 30, then put your arms down and stay.


Neck moves: still standing, keep your spine straight and strong and make yourself feel long thereby stretching your whole body. Now look forward with your neck straight and your shoulders down, move your head slowly to the right-its only your head that should slide to the right, make sure that you are keeping the shoulders down, hold for 30 counts…you’ll feel a stretch at the left side of your neck now release and slide to the other side doing the same, hold for 30 counts then release.

Shoulder slide: still standing bring your two palms together and make the fingers interlace, then stretch both hands so the become straight line to the chest, straighten them further thereby opening the shoulders blades at the back, hold for 30 counts then raise the both arms upward to the sky stretching the shoulders further, hold for another 30 counts then release.

Now shake out your body, you could really feel the relaxation in your arms, shoulders and neck. This 3mins workout could be done daily or weekly.

Tips: 

Tips: 

  1. You’ll be more relaxed if this is done in a open space…..with music…slow calming music.
  2. This workout should not be done if you’ve recently injured your neck to prevent further damages.
  3. Always keep yourself hydrated 
  1. You’ll be more relaxed if this is done in a open space…..with music…slow calming music.
  2. This workout should not be done if you’ve recently injured your neck to prevent further damages.
  3. Always keep yourself hydrated 

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