Awesome Arms: Shoulder Fan
The beauty of the Shoulder Fan exercise is that it's both graceful and efficient, targeting two aspects of the deltoid muscle in one fluid movement. As it strengthens the front and sides of your shoulders, it creates a sculpted effect that looks great in strappy tops and makes a perfect "hanger" for clothing.
Stand with your feet parallel, hip width apart, knees soft. Hold a 3-5# free weight in each hand, arms by your sides, palms facing back. Squeeze your shoulder blades down and together, then raise both arms to the front to shoulder height. Keeping your arms at shoulder level, slowly move your arms out to the sides until they are directly in line with your shoulders. Pause, then lower them down to your sides and return to the starting position. Repeat 12-15 times.
- Keep your arms straight but not stiff
- To keep tension out of your neck and upper back, avoid lifting your arms above shoulder height
- Engage your abdominals to stabilize your torso and maintain neutral spine alignment, allowing the small curve in the lower back without arching it
- For the toning effect, keep the weights light and slow the movement
Shoulder stretch: To stretch the front of the shoulder, put one arm behind you and take it by the wrist with your other hand. Gently pull the back arm across the back of your waist until you feel the stretch in the front of the shoulder. Hold for 10 seconds on each side.
Your sculpted arms will look great under skinny knits for the fall season and give you a head start for the party dresses of the holidays.