Videos
Instructions
- Stand tall with feet shoulder-width apart.
- Extend your arms straight out to the sides at shoulder height.
- Slowly rotate your arms forward in small controlled circles.
- Continue for the desired time then reverse the direction.
Technical Tips
- Keep your core engaged and back straight.
- Avoid shrugging your shoulders.
- Perform the movement slowly and with control.
Breathing Tips
- Breathe normally throughout the exercise.
- Avoid holding your breath.
Medical restrictions
- Shoulder injuries
- Rotator cuff tears
- Severe neck pain
Arm circles are a simple yet effective exercise commonly used in warm-ups to increase blood flow, improve shoulder joint mobility, and prepare the upper body for training. This exercise involves extending your arms out to the sides and making small controlled circles in both forward and backward directions. Arm circles help to loosen tight shoulders, enhance flexibility, and activate the deltoids effectively. They are particularly beneficial before workouts involving overhead movements, pushing or pulling exercises, or sports with repetitive shoulder use. As they require no equipment, arm circles can be performed anywhere and are ideal for warming up at the gym, home, or during quick mobility breaks throughout the day. Additionally, they aid in improving posture by activating stabilising muscles around the shoulder girdle, promoting better movement patterns during strength and functional training sessions.
What are arm circles good for?
Arm circles are good for warming up the shoulders, improving mobility and flexibility, and activating the deltoid muscles before workouts or sports activities.
How long should I do arm circles for?
You should perform arm circles for 30 to 60 seconds per direction as part of your warm-up to effectively prepare your shoulder joints and muscles.
Can arm circles help with shoulder pain?
Arm circles can help reduce mild shoulder stiffness by increasing mobility, but if you have shoulder pain or injury, consult a physiotherapist before performing them.