Cactus arms: how to do it
In short
Your arms make the shape of a cactus: elbows bent, hands pointing up. Works: shoulders and upper back.
How to do it
- Sit tall, feet flat. Lift your arms out to the sides, elbows bent, hands pointing up.
- Breathe in and gently draw your elbows back, so your shoulder blades slide toward each other.
- Breathe out and bring your elbows forward until they nearly touch in front of you.
- Do 8 slow rounds.
As you go
- Keep your elbows at or just below shoulder height.
- Move slowly; no jerking.
- Breathe out as the elbows come forward; keep breathing.
What it works
- Works
- shoulders and upper back
- Position
- Seated on a chair
- Have nearby
- a sturdy chair
- Effort
- Gentle
An easier and a harder version
Easier
Rest your hands on your shoulders and move only your elbows.
Harder
Do 12 rounds, or hold the open position for 3 breaths each time.
Take care
- Shoulders: lower your elbows if you feel any pinch at the top.
- Neck: keep your chin level.
Where it is in the plans
In our chair plan: 3 of 28 days, first on day 10, Eagle arms.
| Plan | Days | First time | How much, that day |
|---|---|---|---|
| Chair plan | 3 of 28 days: 10, 16 and 18 | Day 10, week 2: Eagle arms | 2 min 30 s |
| Chair plan, round 2 | 3 of 28 days: 2, 9 and 19 | Day 2, week 1: Upper back | 3 min |
| Week | Day | How much | The plan's note |
|---|---|---|---|
| 2 | 10 | 2 min 30 s | Elbows at or below shoulder height. |
| 3 | 16 | 1 min | Elbows back on the in-breath, together on the out-breath. |
In the plan, this move plays as a looping video with a spoken cue.
Cactus arms: day 10 of a 28-day chair plan
Short daily sessions at home, a step harder as you get stronger.
What the guidelines say
Any amount of activity is better than none, and all activity counts.
World Health Organization, Physical activity, fact sheet
Stop if anything hurts, or if you feel dizzy, short of breath or chest pressure.
General information, not medical advice.
28-day chair planSee the plan