Exercises for Neck and Arms

All These Exercises Will Change Your Body Shape!

1. I.P. : Stand:

1 - 4 free anklework, rotate arms backward from shoulders up

5 - 8 free anklework, rotate arms forward from shoulders up

( 2 x 8 )

2. I.P. : Stand with hands on hips:

1 - 8 free anklework, twist sideward head ( to the right and left )

( 2 x 8 )

3. I.P. : Stand with legs apart, knees bended and hands on hips:

1 - 4 rotate head to the left

5 - 8 repeat same movement to the right

( 2 x 8 )

4. I.P. : Stand with feet together, clutch fingers and keep palms face down in front of waist:

1. stand on tiptoes, swinging and arching arms forward - up ( eyes following arm movement )

2. return to standing position

3. slightly bend knees, drawing palms close under thighs

4. return to initial position

5. I.P. : Stand with legs apart :

1 - 3 swing left arm forward halfway - up, while swinging right arm backward halfway - down, performing 3 arches

4. return

( 4 x 4 )

6. I.P. : Lean forward touching the floor with the hands and keeping the legs stretched:

1 - 4 move forward in four times to take up face - down lying position

5 - 8 return in the same way in four times

In lying position the body should be flat, without stretching the back; legs should be kept all along.

( 4 x 8 )

7. I.P. : Squat with hand support:

1. move to face - down lying position by pushing legs backward and stretching them

2. stretch arms and lift stretched left leg backward -up

3. bend arms and lower left leg close to the other

4. return to i.p.

( 4 x 4 )

8. I.P.: On the knees with hand support:

1. bend arms until the chest touches the floor

2. return to i.p.

( 2 x 8 )

9. I.P.: On the knees with hand support:

1. bend arms by touching the floor with the chest

2. return to i.p.

( 2 x 8 )