Charlottesville Alert

Update 9/19/19: The acac Downtown parking deck will no longer be closed this weekend, Saturday 9/21 – Sunday 9/22. The traffic pattern will remain the same. Please visit our website for valet parking details and more information.

Update 9/17/19: The warm water pool heater at acac Albemarle Square is broken and parts are delayed. The heater should be fixed by next Thursday, September 26. A temporary solution is in place to increase the pool temperature until this is resolved. We apologize for the inconvenience. 

floor sitting arm circles

Exercise of the Week: Floor Sitting Arm Circles

Antje Waxman suggests Floor Sitting Arm Circles to strengthen the “lazy” muscle groups around your shoulder blades, straightens your upper body, and provides a good stretch in your Hamstrings.

Arm Circles 1 arm circles 2

Here is how to do this correctly: 

1. Sit on the floor with your legs straight out in front of you and make sure that you are sitting in a 90 degree angle.

2. Tighten the thighs and flex the feet so that your toes are pointing back toward you.

3. Pull your shoulder blades together. The keys are to keep your shoulders pulled together, to keep your feet flexed, and your thighs tight.

4. Hold this starting position, then pull your elbows away from each other to force your upper back muscles to create the work.  Do not lose your hip, keep them rolled forward and maintain the arch in your low back.

5.  Place your hands in the golfer’s grip position and raise your arms to the sides, making sure both shoulders remain even with each other.

6. With palms facing the floor, rotate arms in small circles forward (40 repetitions).

7. Then turn palms up and circle arms backward (40 repetitions).

8. Do another set with palms facing the floor and palms turned up (40 reps each).

9. Keep your thumbs always engaged to the outside.

10. Keep your shoulder blades squeezed together without shrugging your shoulders and do not lean back with your upper body.

Antje Waxman is a Certified Egoscue Postural Alignment Specialist, PAS, and Certified Nia Instructor. To contact Antje, simply email her by clicking here.