Video
Instructions
- Stand facing a wall with your feet hip-width apart.
- Place your hand flat on the wall at shoulder height with your arm extended.
- Slowly draw small forward circles on the wall with your fingertips while keeping your elbow straight.
- Maintain a controlled and smooth movement throughout the set.
- Complete the repetitions then switch to the other arm.
Technical Tips
- Keep your shoulders relaxed and avoid shrugging during the movement.
- Engage your core to maintain posture and balance.
- Move within a comfortable pain-free range of motion.
Breathing Tips
- Inhale before starting the circle.
- Exhale smoothly as you perform each circle.
- Breathe naturally without holding your breath during repetitions.
Restrizioni mediche
- Severe shoulder impingement
- Rotator cuff tears
- Acute shoulder bursitis
- Recent shoulder surgery
What muscles do Forward Shoulder Wall Circles work?
Forward Shoulder Wall Circles primarily target the shoulders, particularly the front, side, and rear deltoids, while engaging the serratus anterior to improve overall shoulder mobility and stability.
Can Forward Shoulder Wall Circles improve my shoulder mobility?
Yes, Forward Shoulder Wall Circles are an effective exercise for improving shoulder mobility by increasing joint range of motion and activating stabilizing muscles around the shoulder girdle.
Is Forward Shoulder Wall Circles safe for rotator cuff injury recovery?
Forward Shoulder Wall Circles can be included in rotator cuff injury recovery with professional approval, as they promote mobility without adding load, but should be avoided if pain or discomfort is present.
How many repetitions should I do for Forward Shoulder Wall Circles?
Perform 10-15 controlled repetitions per arm for optimal activation and mobility benefits, ensuring the movement remains smooth and pain-free throughout.
Forward Shoulder Wall Circles are a mobility and warm-up exercise designed to improve shoulder joint range of motion and enhance shoulder stability. This exercise involves standing facing a wall and performing controlled forward circular movements with the arm extended against the wall. It is highly effective for activating the shoulder muscles, improving synovial fluid circulation, and preparing the rotator cuff and deltoids for training or daily activities. Forward Shoulder Wall Circles are commonly used in warm-ups, rehabilitation protocols, and functional training programs to promote shoulder health and prevent injuries. They require no equipment, making them accessible for home workouts, physiotherapy sessions, or mobility-focused routines. Regular inclusion of this exercise enhances overhead mobility, supports shoulder blade function, and contributes to better posture and overall upper body movement efficiency.