Demonstration video
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Get my programHow to do the reverse shoulder wall circles
Instructions
- Stand sideways next to a wall with your arm extended and palm facing the wall.
- Slowly trace large circles on the wall moving your arm backwards in a controlled motion.
- Complete the desired repetitions then switch sides.
Technical Tips
- Keep your torso upright without rotating.
- Maintain contact with the wall throughout the movement.
- Move in a slow and controlled manner to maximize mobility gains.
Breathing Tips
- Inhale as you prepare to start the circle.
- Exhale smoothly as you move your arm backwards around the circle.
Medical restrictions
- Rotator cuff injury
- Shoulder impingement
- Severe shoulder arthritis
Description
Reverse Shoulder Wall Circles are an effective mobility exercise designed to improve shoulder joint range of motion and scapular stability. This movement helps in enhancing flexibility and reducing stiffness, especially for individuals who spend long hours sitting or working at a desk. By tracing controlled backward circles with your arm against a wall, you engage the shoulder complex safely, promoting better functional movement patterns and reducing the risk of impingement. This exercise is ideal for warm-ups, rehabilitation routines, or mobility-focused training sessions to prepare the shoulders for pressing, pulling, and overhead movements. Its simplicity and effectiveness make it a recommended choice for all fitness levels seeking to maintain optimal shoulder health and mobility.
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Description
Reverse Shoulder Wall Circles are an effective mobility exercise designed to improve shoulder joint range of motion and scapular stability. This movement helps in enhancing flexibility and reducing stiffness, especially for individuals who spend long hours sitting or working at a desk. By tracing controlled backward circles with your arm against a wall, you engage the shoulder complex safely, promoting better functional movement patterns and reducing the risk of impingement. This exercise is ideal for warm-ups, rehabilitation routines, or mobility-focused training sessions to prepare the shoulders for pressing, pulling, and overhead movements. Its simplicity and effectiveness make it a recommended choice for all fitness levels seeking to maintain optimal shoulder health and mobility.
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