New Year - 8 minute workout

With traveling to see family, my endless diet of sugar plum fairy treats, and general disruption of a daily routine, my body feels achy especially in my neck and upper back. On top of that, the end-of-year celebrations are finally giving way to the most festive season here in New Orleans, Mardi Gras season. I want to both relieve my soreness and build my stamina for the onslaught of parties, parades and general carnivalling to come!

This is an 8 minute low-intensity interval set for neck and arm muscles. When I’m feeling tightness or discomfort, my body responds really well to movement. The low weight in isolated movements help to get blood flowing through my muscles and throughout the duration of the set unwinds my built up tension.  Before doing this set, I felt discomfort in my upper back and neck; after the set I’m sitting up taller and no longer feel achy. It’s a quick tune-up set that can be done in front of your computer, at the gym, or in your living room.

8 min arm & neck workout:

Items needed – 2 dumbells (I used 3lb); stop watch or timer; seat/bench (optional)

Please note that most of these exercises can be done in the seated position. Also, the maximum benefit from these exercises will be felt when the motions are done in a strong and upright posture which means sitting or standing with a proud chest, shoulders low and rolled back, and belly button pulled to your spine.

2 minutes – lateral arm raises (flies): arms bent holding dumbells with elbows at ribs and forearms parallel to ground, lift elbows to shoulder height and forearms remain parallel to ground

1 minute – shoulder shrugs: arms at your side holding dumbells, lift shoulders to your ears and release down, continue

30 sec – neck rolls: turn head in circles left and right, 30 seconds per side

2 minutes – 30 sec arm intervals:

1.     bicep curls (30 sec)- arms bent with elbow at ribs, alternate arms lifting weight up to shoulder

2.     punch twist (30 sec) – holding weights at shoulders, alternate arms punching weight parallel to ground

3.     diagonal punch (30 sec )– weights at shoulders, alternate arms punching weight upward at diagonal (45 deg to ground)

4.     overhead punch (30 sec) – weights at shoulders, alternate arms punch upward to sky

1 minute – shoulder rolls: making big backward circles with your shoulders, exaggerate the motion to get as much of your shoulder moving as possible

**take precautions for your low back with this exercise and avoid if you have chronic low back pain**

30 sec – arm raise with spine twist in a squat: in a low squat (as low as possible while keeping hips low and not hunching over toes), raise elbow to ribs then straighten arm above shoulder while slightly twisting open to sky; 30 sec/side

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