How to Do
The any dynamic exercise moderate should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the any dynamic exercise moderate.
Beginning
1. Standing with your feet hip-width apart is a good idea.
2. Allow your arms to drop down at your sides.
Movement
1. Inhale deeply and lift your shoulders toward your ears.
2. Squeeze the shoulder blades together as you move your shoulders back.
3. Exhale and return your shoulders to their natural position.
4. Stretch the back of the shoulders by moving the elbows forward.
5. This should be done ten times.
ACSM Recommendations
The Centers for Disease Control and Prevention, and the American College of Sports Medicine advocates that you take part in a combined 30 minutes of moderate to intense aerobic or anaerobic activity most days out of the week.
What does that mean for you?
Based on the intensity and your typical hour-long strength training and cardio program, that usually works out at three to five sessions each week.
