Arm Circles
About This Exercise
Arm Circles are a dynamic flexibility exercise used to warm up and improve mobility in the shoulder complex. They gently engage the muscles around the shoulder joint and upper back, preparing them for overhead or pushing movements.
1Setup
1. Stand with your feet shoulder-width apart, maintaining a tall, neutral spine. 2. Extend your arms straight out to your sides, aligning them with your shoulders. 3. Position your palms facing down, parallel to the floor.
2Execution
1. From the starting position, slowly begin making forward circles with your arms. 2. Aim for a controlled, smooth motion, drawing circles approximately 12-18 inches in diameter. 3. Keep your arms straight but not locked, and your torso stable. 4. Perform 10-15 circles forward, then reverse direction for 10-15 circles backward. Avoid shrugging your shoulders or arching your lower back.
Pro Tips
- Keep your shoulders pressed down, away from your ears.
- Engage your core to prevent your lower back from arching.
- Maintain a slow, controlled tempo—don't use momentum.
- Focus on feeling the movement in your shoulder joints, not your neck.