Alternating arm raises
Raising and lowering your arms one at a time, following a gentle rhythm, to keep your shoulders and arms moving freely.
Share it with your family
If you feel pain, stop. If you have a recent injury or surgery, check with your doctor before you start.
The steps, in writing
Stand up with your arms by your sides.
Raise one arm in front of you or out to the side, as far as you can without straining.
Lower that arm and raise the other one.
Alternate both arms following the rhythm: one, two, three, four.
Safety notes
- If you feel any discomfort in your shoulder, only raise your arm as far as is comfortable.
- Keep something sturdy nearby in case you need to steady yourself.
What you need
Nothing special: comfortable clothes and a firm chair.
Every step counts
This movement has levels: seated, holding a chair, and standing. Start at yours and stay there as long as you like — level 1 is already a complete practice, not a token version.
- Level 1 · Seated— On a firm chair, feet flat on the floorOn a firm chair, feet flat on the floor
- Level 2 · Holding a chair— Standing, holding on to a firm chairStanding, holding on to a firm chair
- Level 3 · Standing— Standing, with support nearby just in caseStanding, with support nearby just in case← this video
A simple movement to keep your arms nimble and your shoulders loose. You do it standing up, following a calm rhythm that Frank sets for you.
What Frank says
Translated from Frank’s Spanish narration.
Exercise twenty-six. Alternating arm raises. One, two, three, four. Two, three, four. One, two, three, four. One, two, three, four.
Related videos
Exercise 21
Leaning over the table
Rest your hands on the table and lean your chest towards it to gently open your arms and chest.
Watch the video
Exercise 23
Alternating forearm raises
Lifting your forearms one at a time to strengthen your arms and wrists.
Watch the video
Exercise 24
Both forearms up together
Lift both forearms at once to strengthen your arms and wrists.
Watch the video
Want to go deeper?
The complete method is in My Yoga Process, Frank Calber’s book.