Arm Circles with Band

About This Exercise

A shoulder mobilisation exercise using a resistance band to improve range of motion and strengthen the rotator cuff muscles. Excellent for posture correction.

1Setup

Stand or sit tall holding a resistance band with both hands slightly wider than shoulder-width. Arms extended straight in front at shoulder height. Engage your core and draw your shoulder blades down your back.

2Execution

1. Inhale, raise both arms overhead while maintaining tension on the band. 2. If flexibility allows, continue the circle — reaching the band behind you toward your hips. 3. Exhale, reverse the circle back to the starting position. 4. Perform 5-8 full circles. 5. Reverse direction for 5-8 circles. 6. Reduce the width of your grip to increase the challenge.

Pro Tips

• Keep the ribs knitted — don't let them flare as arms go overhead
• Widen your grip if the shoulders feel strained
• The movement should be smooth and continuous
• Maintain equal tension on the band throughout