to demonstrate five upper body exercises that you can do in a quiet environment.

So let's get started.

The first in the series of five is the Four-Way Shoulder.

You'll need a small towel or pillow for this exercise.

This isometrical will be done in four positions, flexion, in front of you; extension,

or behind you; abduction, to the side pushing out; or adduction, pulling in.

Each direction will be held for 30 seconds before all four are repeated for a second set.

Then switch arms.

Make sure the wrist is straight to keep the arm as a rod

through which the shoulder connects to the wall.

All four movements should be mainly felt in and around the shoulder

and then carried through the arm.

Make sure to have good posture with abdominals tight and eyes facing forward.

This helps direct healthy muscle alignment while exercising.

Next are Wall Jacks.

This exercise will help with tight shoulders and posture.

With back against the wall, make sure to keep the ribcage down as the arms go up.

This gives a slight stretch along the muscles of the ribcage and upper back.

Utilize the trapezius or upper back muscles to carry the arms overhead as close

to touching as you can and then back down.

Try to keep the backs of the hands against the wall and trace an imaginary half-circle.

Repeat 30 times.

The third exercise is Swimmers, commonly known in Pilates for the floor routine,

but it can also be carried to the wall.

This exercise, like the previous, should have the ribcage down

and opposing force to the arms that are up.

Face the walls, arms straight overhead, thumbs facing outwards and extend one arm back

and alternate to the other 30 times.

Next are Wall Push-Ups, though they are modified to work on the triceps or the backs of the arms.

Make sure to keep the upper arms in tight to the rib cage to activate the triceps.

Facing the wall, tuck your arms in towards your rib cage and forearms perpendicular to the wall.

Then lean into the wall as you do a push-up.

Repeat 30 times.

Lastly are Arm Circles.

In this exercise, you will need a small ball.

The focus of this exercise on the muscles of the shoulder, like in the first exercise.

The arm is a rod that connects the shoulder to the ball on the wall

and should stay firm throughout the exercise.

Standing arms'-length from the wall, press the ball into the wall with one straight arm.

Rotate the ball clockwise 25 times and then counterclockwise 25 times.

Then move the ball up and down 25 times, and lastly, you'll move the ball left

to right 25 times, making sure the movement is directed by the shoulder.

Switch arms and repeat, and if you want to go a second set through, go back to the original arm.

Well, I hope you enjoy these five exercises for the upper body in a quiet environment.