Workshop gym, no. 6

Seated arm raise

Keeps your shoulders moving so you can reach the top shelf, hang the washing and swing a hammer. All done sitting down.

Press start when you’re ready

Pin it up in the shed: the moves, the beat and a tally board for your week, on one A4 page.

Download the A4 sheet (PDF)

How to do it

Sit tall towards the front of a sturdy chair, feet flat on the floor.
Let your arms hang by your sides, palms facing in.
Raise both arms in front of you and up above your head for a count of two. Breathe out as you lift.
Hold for a moment, reaching tall.
Lower them slowly for a count of three, back to your sides.

Easier

Only lift to shoulder height, or one arm at a time.

Harder

Hold a tin of beans in each hand, or hold at the top for five seconds.

Shoulders

Keep them down, away from your ears. Any pinching pain, only go as high as is comfortable.

This is what worked for me, not medical advice. If you have a heart condition, have had surgery, or feel dizzy, chest pain or breathlessness, stop and check with your GP before carrying on.