Written by Anne Praino, Account Manager
It’s August — it’s hot, humid and the last thing most of us want to do is head outside for a workout. That's why this month's wellness challenge focuses on a simple exercise you can do at your air-conditioned desk, in your living room, during a break between meetings or almost anywhere. Enter Prayer Pulses: a small movement that delivers surprisingly big results. At first glance, Prayer Pulses don't look like much. After all, how challenging can it be to press your palms together and make tiny up-and-down movements? The answer: more challenging than you think. This simple, no-equipment exercise engages multiple upper-body muscle groups at once while helping to improve strength and muscular endurance. You may notice that fitness professionals often incorporate pulsing movements into workouts because keeping muscles under constant tension can make an exercise feel more intense and more effective without adding a single pound of weight.
Prayer Pulses engage multiple upper-body muscle groups at the same time, including the chest, shoulders, arms and forearms. The movement is performed by pressing your palms and elbows together in front of your chest, creating steady muscle engagement while performing small, controlled pulse movements. This steady resistance activates key muscles in the shoulders, chest and upper arms while also engaging the core to help stabilize the body and maintain proper form. Because the muscles remain engaged throughout the exercise, Prayer Pulses can help improve both upper-body strength and muscular endurance over time. Because this versatile exercise requires no equipment and can be performed almost anywhere, it is an easy way to add strength training into your day1.
Prayer Pulses do more than strengthen your muscles — they can also provide a valuable mental break during the day. Because the exercise requires steady concentration and controlled movement, it encourages you to focus on the present moment and temporarily set aside distractions. This mindful focus can help clear your mind, improve concentration and leave you feeling more refreshed and energized when you return to your work or daily activities. In addition to supporting mental focus, Prayer Pulses can be an effective stress-relief tool. The combination of muscle engagement, controlled movement and intentional breathing helps release physical tension while promoting a sense of calm. Taking just a few minutes to perform Prayer Pulses can serve as a reset button, helping to reduce stress, improve your mood and restore both physical and mental energy2.
This power move is easy to learn and harder than it looks. Start by standing or sitting with good posture and bringing your palms together in front of your chest. Raise your elbows so they are roughly in line with your shoulders, then press your hands and elbows firmly together to create tension. From there, make small up and down pulsing movements while maintaining that pressure. Be sure to keep breathing normally and engage your core throughout the exercise. That's it. For this month's challenge, start with 20 seconds a day and add 10 seconds each week throughout August. By the end of the month, you'll be up to a full minute. Want to make it tougher? Try balancing on one foot or adding an extra set during the day. Prayer Pulses take less than a minute, require no equipment and can be done almost anywhere. Just a few seconds of movement each weekday can help build strength, improve posture and provide a quick mental reset. Who knows — if you've been searching for an arm workout you can do anywhere in this August heat, this little exercise just might answer your prayers!
Check out this YouTube video for a quick tutorial of the exercise.
