Fitness Expert Liz Stuart shows new mums how to tone up the shoulder area in the comfort of their own home.
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Liz Stuart: Hi I am Liz Stuart and welcome to your post-natal workout now just like you I am sitting on the sofa and I am going to do some exercises so there is no excuses not to take part and you don't even need any fancy equipment either as ten equals a gas. A couple of tow is a cup of 2 litre bottles of water if you haven't got those you may have a couple of tins of beans in the cupboard or even better you will have a gorgeous baby to use fro resistance as well, because today we are going to work our shoulders and will really help you to get those arms are really toned shape okay because I already define that area in the shoulders. So lets just warm up the shoulder joint because we don't to be doing anything with curve muscles so just shrink your shoulder four time, three and four and one rotate the shoulders back wards two, three and four I can feel some clicks going on your mind and head side to side and one and two and one say that's lovely keep it going. And then node the head forwards, and just rotate the full shoulders forwards now and three and four and just shrink them up two , three and four and last type head side now we are going to practice the shoulder raise exercises now but without any resistance at all so we can get our technique correct. So just push the arms up now if you haven't look at my wrists that straight then not bend over like this its really important that you keep those wrist straight arms are just coming down and up. As you extend the arm try not to lock that elbow round too much. Tummy muscles tight and those pelvic flow muscles engaged all the time because it's a strength exercise okay so that should be 12. Let's pick up our water bottles so remembering those point's straight wrists nipples towards the ceiling and again remember those pelvic flow muscles keep them engaged and that's four, five and six. Now breathe out on the way up and eight just four more now and you have done nine, and ten and just think you are sitting on the sofa all the time perfect and 12 and one more for good luck. Well done bottles on the floor just carefully place them on the floor okay you don't mi9ght be pulling on your muscles and just rotate the shoulders back okay they just get back lets flowing round give the arms a shake and do one more sets. Just carefully taking those bottles or baby up the floor and one breathing out on the way and in on the way down two, so if you are looking enough to perhaps going to a party or something like that quiet in the mere future these are a brilliant exercises to so for toning those arms or if you are wearing something strapless or this going to be showing your arms because now if am not feeling comfort in to my arms long sleeves is what I always grab okay so keep it going now. I think you have got about six more I can really feel this burning away and seven and eight, nine just three more now ten keep it going don't stop and one more and again one more for good luck well done bottles on the floor nice and careful now just rotate the shoulders and then stretch out the shoulders in arm so you have been working them now post-natal exercise for don't hold stretches for very long you still got the whole bone relax and which loosens those joints pumping through your body fro about six months brilliants so lets stretch out the arms now and the shoulder joint so bring one hand across just apply a little bit of pressure above the elbow not on the elbow because you don't want to be putting on pressure on this joints okay great and now bring the arms out to this side and imagine you got a huge part of washing and just stretch out the shoulders feel the stretch at the back of the shoulders and now bring them in and now bring the hands into the smaller the back and enjoy opening out the chest because we can really let our posture straight after we birth a baby so really open that back chest area lovely and just roll the shoulders back and well done as your five minute work out today so give

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