Your scapula muscles control your shoulder blades, and they're important to warm up before any upper-body workout. These upper-body warmup moves are called "T"s, "Y"s, and "W"s for the shape your arms form with your body in each position. Keep your core engaged the whole time, and don't bring your shoulders to your ears.
If you don't have an exercise ball, you can do these standing; hinge your torso slightly forward, keeping your core engaged and back flat, and perform the moves in that position.
Arm Warmup: "T"s
- Balance your chest and upper midsection on an exercise ball, with your legs behind you. Place your arms on either side of the ball, elbows straight, with your thumbs pointing up.
- Slowly lift your arms out to the sides until you feel a contraction in your upper-back muscles. Your arms will form a "T" shape with your body, as shown above.
- Lower your arms to return to the starting position. That's one rep. Do eight to 12 reps.
Arm Warmup: "Y"s
- Start in the same balanced position as the "T" stretch. Move your arms slightly in front of you instead of straight out to the sides. Make thumbs-up positions with your hands.
- Lift your arms overhead and slightly out to the sides, forming a "Y" shape with your body.
- Gently lower your arms to return to the starting position. That's one rep. Do eight to 12 reps.
Arm Warmup: "W"s
- Start in the same balanced position as before. Let your arms relax to either side of the exercise ball, with your elbows bent and thumbs pointing up.
- Lift from your upper arms, keeping your elbows bent until your elbows are above your back.
- Rotate your forearms toward the ceiling until they're parallel to the floor and your thumbs are pointing straight up.
- Rotate your forearms back down.
- Lower your arms to return to the starting position. That's one rep. Do eight to 12 reps.
