Palm-Up Palm-Down Rotation
Arms held straight out to the sides, the whole arm turns from palms down to palms up and back; a warm-up that turns the shoulders, not just the wrists.
How to do it
Setup
Standing tall, feet hip-width, arms straight out to the sides at shoulder height, palms down.
Steps
- Turn the whole arms until the palms face up, letting the hands sink a little.
- Turn them back until the palms face down at shoulder height.
- Keep the elbows straight and the shoulders down throughout.
Common mistakes
Turning only the wrists: the upper arm rotates too; feel it at the shoulder. Arms sagging toward the sides of the body: keep them out near shoulder height. Shrugging as the arms tire: shoulders down, neck long.
Breathing
Steady throughout; never held.
