To start, lie on your back, knees bent and feet flat on the floor. Keep your ears, shoulders, and hips aligned, but don’t press your lower back to the floor. Rest your hands on your pelvis. Breathe deeply and relax. Tighten the belly muscles to keep the back from arching.
Here are the steps for the arm lift:
-
Raise one arm overhead, then lower it. As you lower that arm, raise the other arm.
-
Continue to move both arms in slow, smooth arcs. Keep your arms straight and your head and neck relaxed.
-
Repeat
10 times with each arm.
Note
For your safety, check with your doctor before you start an exercise program.
Bone and Joint Care
Find expert care for joint pain, injuries, and conditions that affect how you move at the HPH Bone & Joint Centers.
Learn MoreRelated Articles
Self-Care for Strains and Sprains
Most minor strains and sprains can be treated with self-care. But if you have torn tissue or damaged blood vessels, nerves, or bones, be sure to call your healthcare provider.
Back Exercises: Lower Back Rotation
These exercises work your lower back, buttocks, and hips.
Back Exercises: Lower Back Stretch
Try this exercise to stretch your lower back.
Shoulder Exercises: Side Raise
Learn how to do side raises to stretch and strengthen your shoulders.
