Lying Shoulder Clocks
Exercise of the Month: January 2012
Fitness Level: General / Relaxation

Lie on your side and place a cushion underneath your head. Bend your knees, positioning one leg on top of the other. Straighten out your body so that your spine is in a neutral position.

Stretch out both arms in front of your chest, with your top arms reaching further out away from your body. Imagine your shoulder is the centre of a clock with your arms as the hands of this clock.

Drawing a circle on the floor with the outstretched fingers of your top arm, reach your arm over your head. Continue to move your arm taking your fingers through each number of the face of the clock.

As your arm travels around the clock follow your fingers with your eyes. Your upper body shoulder gently rotate while your lower body remains still.

Return to the start position and repeat linking your breathing with each turn of the clock. To aid relaxation close your eyes throughout the exercise and concentrate the mind on your breathing pattern.

Complete 10-20 clocks on each side.

Inhale: Through top half of the circle

Exhale: Through the bottom half of the circle

The Lying Shoulder Clock is a CHEK zone exercise that not only increases the mobility of the shoulder joint and thoracic spine but also relaxes and refreshes the neurological system.