As we tackle these workouts this week, we want to move through them mindfully, and feel our muscles flex and squeeze. We get no prizes for how fast we can complete them, but we gain strength from completing them with purpose.

Chin Tucks

• Sit tall, feet flat on floor

• Proud chest, gaze straight ahead

• Shoulders down and back

• Keeping body stable, tuck chin while raising crown of head toward ceiling

• Release to starting position

Seated Lateral Elbow Raise

• Sit tall, feet flat on floor

• Proud chest, gaze straight ahead

• Shoulders down and back, Chin is tucked.

• Keeping chest proud and stable, bring elbows Up and Out.

• Feel Shoulders squeeze, and slowly release back down.

Seated Shoulder Retraction

• Sit tall, feet in front on floor

• Proud chest, gaze straight ahead

• Bring shoulders to front, rolling hands in, allowing backs of hands to touch.

• Roll shoulders out and away, feeling shoulder blades squeeze together.

• - Allow chest to open with this exercise

Seated Side Bend

• Sit tall, feet flat on ground.

• Proud chest, gaze straight ahead

• Allow yourself to slowly bend to one side.

• Using the muscles of the side, return to center, and repeat on other side.

Shoulder External Rotation

• Sit tall, feet flat on ground

• Proud chest, gaze straight ahead

• Raise arms to side, elbows to shoulder height, palms down,

• Keeping shoulders down and back, rotate arms up.

• Keeping shoulders down and back, rotate arms back to center.

Sit-To-Stand

• Sit tall, feet flat on floor

• Proud chest, gaze straight ahead

• Using a slow pace, and minimal momentum,

• Pressing through heels, using quads and glutes, stand from a seated position

• Slowly sit back into a squat, returning to beginning position