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When starting to exercise, begin with the easiest level.

Aim

This exercise strengthens and mobilises the shoulders and back, and improves reaching skills and balance.

Tips

• Reach only as far as you feel comfortable without losing your balance.
• Rest as often as you need. 

Instructions

Level 1

Stand facing the snake pipe with your feet apart (wide stance) and bend your knees.

Without moving your feet, move the ring from one end to the other without touching the bar, swapping hands as you come back to the middle.

Level 2

Stand facing the snake pipe with your feet apart (wide stance) and bend your knees.

Without moving your feet and holding the ring in your right hand, move the ring as far as you can to the right and then as far as you can to the left, without touching the bar.

Alternate hands.

Level 3

Stand on a single leg while facing the snake pipe.

While holding the ring in your right hand, move the ring as far as you can to the right and then as far as you can to the left, without touching the bar.

Alternate hands.

Level 4

*This level requires additional small exercise equipment.

You can use wrist weights, which will provide an additional load and resistance to your muscles.

Start with a small weight such as 0.5kg and increase gradually on each wrist, as able.

Stand on a single leg while facing the snake pipe. While holding the ring in your right hand, move the ring as far as you can to the right and then as far as you can to the left, without touching the bar.

Alternate hands.