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How to Build Buff Arms and Shoulders with 1 Simple Exercise

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Who doesn’t like an exercise that has a lot of bang for the buck? In our busy lives, it’s nice to have things that can multitask like we do. This exercise will build upper-body strength and create definition in your arms, shoulders, and upper back. It’s also a fabulous stretch for your whole body.

And the biggest perk to this move — there’s no equipment required!

Down Dog to Build Buff Arms and Shoulders

Instructions for the full position:

  1. Start on your hands and knees, with your hands directly below your shoulders and knees under your hips.
  2. Tuck your toes under and lift your knees off the floor and your hips up into a piked position. Make sure your toes are pointed straight ahead.
  3. Shift your hips backward to allow your back to flatten and your head to sink between your arms. Try to place a small arch in your lower back.
  4. Keep your elbows straight. More weight should be on your thumbs and index fingers.
  5. Once your back is flat, straighten your knees and tighten your thighs, and then let your heels drop toward the floor.
  6. Focus on breathing into your belly.
  7. Hold for 1 minute.

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There are three stages to working up to the full position described above:

  • Stage 1: Back flat, knees bent (push your head through your arms and chest toward the floor)
  • Stage 2: Back flat and knees straight (pull your butt and hips up and back)
  • Stage 3: Back flat and knees straight with heels to the floor (feet straight, heels to the floor, slightly more pressure on the big toe)

Note: If your back rounds when you straighten your knees stay at Stage 1 until you can progress to Stage 2 without your back going into a rounded position.

Try doing this exercise first thing in morning, or as part of your warm-up and cool-down before and after a workout. Before too long you will build buff arms and shoulders, feel more mobile, and enjoy a mental reset any time you want.

Maryann Berry
At the age of 27, Maryann Berry suffered from chronic hip pain that left her in a wheelchair, even after consulting with over twenty healthcare professionals and undergoing invasive hip surgery. Today, Maryann is fully recovered and has been wheelchair free for years.

Maryann, who is currently certified as a Posture Alignment Specialist, created Realign as a way to empower others to take responsibility for their own health the same way she did. Maryann works with people one-on-one both digitally and in-person at her studio in San Diego, California.

To learn more about Maryann's programs, visit Realign Therapy. Maryann is also the founder of The Posture Workout a revolutionary online form of Posture Alignment Therapy that makes this method easily accessible for everyone.