{"id":12,"publisher_id":14,"video_id":"uNILu4KSHQM","title":"10 minute sitting arm & shoulder workout (on couch \/ bed while watching TV)","description":"10-minute seated arm workout you can do on a couch or chair. Ten simple exercises target arms, shoulders, and upper back, perfect for TV time or a quick break.","length":11,"published_at":"2020-06-07","created_by":1,"updated_by":1,"created_at":"2026-01-20 09:18:22","updated_at":"2026-02-05 12:59:00","start_time":null,"content":"

Arm Circle<\/h3>\n
Time: 45 seconds<\/p>\n
Rotate your arms outward in circles to the side, then reverse the direction and bring them back to center. Great for shoulder mobility and warming up the arms.<\/p>\n\n

Prayer Up and Down<\/h3>\n
Time: 45 seconds<\/p>\n
Keep palms and forearms together, lift them as high as possible, then bring them back down to your chest. Engages shoulders and chest while improving coordination.<\/p>\n\n

Arm Fly<\/h3>\n
Time: 45 seconds<\/p>\n
Extend arms straight to the side like wings. Slowly lower them and quickly bring them back up. Strengthens shoulders and upper back while improving arm control.<\/p>\n\n

Punch<\/h3>\n
Time: 45 seconds<\/p>\n
Punch forward one arm at a time, then to the side and back to center. Alternate sides. Powerful punches build arm strength and activate your shoulders and chest.<\/p>\n\n

90-Degree Rotation<\/h3>\n
Time: 45 seconds<\/p>\n
Hold your arms to the side at a 90-degree angle and rotate them up and down while keeping the angle. Strengthens deltoids and improves shoulder stability.<\/p>\n\n

Push to Side<\/h3>\n
Time: 45 seconds<\/p>\n
Imagine pushing two heavy doors open to the side. Apply force with each push. Builds strength in the arms, shoulders, and chest while engaging the upper body.<\/p>\n\n

Tricep Chop<\/h3>\n
Time: 45 seconds<\/p>\n
Bend your arms back with hands together, then chop forward. Focus on controlled motion to target triceps and upper arms effectively.<\/p>\n\n

Elbow Raise<\/h3>\n
Time: 45 seconds<\/p>\n
Lift your elbows out to the side and as high as possible. Strengthens shoulders and upper arms while improving range of motion.<\/p>\n\n

Open the Curtain<\/h3>\n
Time: 45 seconds<\/p>\n
With arms together and palms facing out, push to the side in a half circle as if opening a curtain. Feel the squeeze in your shoulder blades to strengthen upper back and shoulders.<\/p>\n\n

Tricep Dip<\/h3>\n
Time: 45 seconds<\/p>\n
Hands on the edge of a chair or sofa, lift your hips, and bend your arms to lower your body. Focus on using your triceps to push back up. Builds arm strength and tones the back of the arms.<\/p>","summary":"Tone and strengthen your arms, shoulders, and upper back with this 10-minute seated workout. Designed for couches or chairs, it\u2019s perfect for TV time or quick breaks, keeping your upper body active and strong anytime, anywhere.","publisher":{"id":14,"title":"emi wong","slug":"emi-wong","channel_id":"@EmiWong","started_at":"2014-02-11"},"tags":[{"id":5,"title":"Strength"}]}

Arm Circle<\/h3>\nTime: 45 seconds<\/p>\nRotate your arms outward in circles to the side, then reverse the direction and bring them back to center. Great for shoulder mobility and warming up the arms.<\/p>\n\n

Prayer Up and Down<\/h3>\nTime: 45 seconds<\/p>\nKeep palms and forearms together, lift them as high as possible, then bring them back down to your chest. Engages shoulders and chest while improving coordination.<\/p>\n\n

Arm Fly<\/h3>\nTime: 45 seconds<\/p>\nExtend arms straight to the side like wings. Slowly lower them and quickly bring them back up. Strengthens shoulders and upper back while improving arm control.<\/p>\n\n

Punch<\/h3>\nTime: 45 seconds<\/p>\nPunch forward one arm at a time, then to the side and back to center. Alternate sides. Powerful punches build arm strength and activate your shoulders and chest.<\/p>\n\n

90-Degree Rotation<\/h3>\nTime: 45 seconds<\/p>\nHold your arms to the side at a 90-degree angle and rotate them up and down while keeping the angle. Strengthens deltoids and improves shoulder stability.<\/p>\n\n

Push to Side<\/h3>\nTime: 45 seconds<\/p>\nImagine pushing two heavy doors open to the side. Apply force with each push. Builds strength in the arms, shoulders, and chest while engaging the upper body.<\/p>\n\n

Tricep Chop<\/h3>\nTime: 45 seconds<\/p>\nBend your arms back with hands together, then chop forward. Focus on controlled motion to target triceps and upper arms effectively.<\/p>\n\n

Elbow Raise<\/h3>\nTime: 45 seconds<\/p>\nLift your elbows out to the side and as high as possible. Strengthens shoulders and upper arms while improving range of motion.<\/p>\n\n

Open the Curtain<\/h3>\nTime: 45 seconds<\/p>\nWith arms together and palms facing out, push to the side in a half circle as if opening a curtain. Feel the squeeze in your shoulder blades to strengthen upper back and shoulders.<\/p>\n\n