This exercise may help reduce muscle tension in your shoulders, improve posture, and improve cervical range of motion.
Our clients know this exercise as "The Clock" to help remember, this easy to do exercise. Try it on land or in the pool.
Start Position: Left foot forward. Arms reaching out in front and eyes look ahead to 12 o'clock.
Movement 1: Rotate right arm and head to the right. Move the arm to 6 o'clock and the eyes to 6 o'clock. (repeat 2-5 times)
Movement 2: Rotate right arm and head to the right. Move the arm to 6 o'clock and the eyes to 3 o'clock. (repeat 2-5 times)
Movement 3: Rotate right arm to the right. Move the arm to 6 o'clock and the eyes stay at 12 o'clock. (repeat 2-5 times)
Start Position: Right foot forward. Arms reaching out in front and eyes look ahead to 12 o'clock.
Movement 4: Rotate left arm and head to the left. Move the arm to 6 o'clock and the eyes to 6 o'clock. (repeat 2-5 times)
Movement 5: Rotate left arm and head to the left. Move the arm to 6 o'clock and the eyes to 9 o'clock. (repeat 2-5 times)
Movement 6: Rotate left arm to the left. Move the arm to 6 o'clock and the eyes stay at 12 o'clock. (repeat 2-5 times)
Note: You should always have permission from your physician before beginning any exercise program. When performing this or any exercise, please remember to always move in a pain free range of motion. If it hurts - don't do it!
Our clients know this exercise as "The Clock" to help remember, this easy to do exercise. Try it on land or in the pool.
Start Position: Left foot forward. Arms reaching out in front and eyes look ahead to 12 o'clock.
Movement 1: Rotate right arm and head to the right. Move the arm to 6 o'clock and the eyes to 6 o'clock. (repeat 2-5 times)
Movement 2: Rotate right arm and head to the right. Move the arm to 6 o'clock and the eyes to 3 o'clock. (repeat 2-5 times)
Movement 3: Rotate right arm to the right. Move the arm to 6 o'clock and the eyes stay at 12 o'clock. (repeat 2-5 times)
Start Position: Right foot forward. Arms reaching out in front and eyes look ahead to 12 o'clock.
Movement 4: Rotate left arm and head to the left. Move the arm to 6 o'clock and the eyes to 6 o'clock. (repeat 2-5 times)
Movement 5: Rotate left arm and head to the left. Move the arm to 6 o'clock and the eyes to 9 o'clock. (repeat 2-5 times)
Movement 6: Rotate left arm to the left. Move the arm to 6 o'clock and the eyes stay at 12 o'clock. (repeat 2-5 times)
Note: You should always have permission from your physician before beginning any exercise program. When performing this or any exercise, please remember to always move in a pain free range of motion. If it hurts - don't do it!
 Start Position: Arms and eyes to 12 o'clock |
 Movement 1: Right arm and eyes to 6 o'clock |
 Movement 2: Right arm to 6 o'clock; Eyes to 3 o'clock |
 Movement 3: Right arm to 6 o'clock; Eyes at 12 o'clock |
Photographs by: Jessica Cobb Photography
