Arm Circles

Description

How to do Arm Circles

1. 01
   Setup

   Stand tall with your feet shoulder-width apart, maintaining a slight bend in your knees for stability and keeping your core gently engaged.

2. 02
   Setup

   Extend both arms straight out to your sides at shoulder height, ensuring your palms are facing down and your shoulders are relaxed, not shrugged.

3. 03

   Begin making small, controlled forward circles with your arms, initiating the movement from your shoulder joint and focusing on smooth rotation.

4. 04

   Gradually increase the size of the circles, maintaining control and keeping your arms fully extended throughout the movement without letting them drop.

5. 05

   After completing your desired duration or repetitions in the forward direction, smoothly reverse the motion, starting with small backward circles and progressively making them larger.

Tips

• Maintain a stable core and minimize torso swaying; the movement should primarily originate from your shoulder joints.
• Keep your shoulders depressed and away from your ears to prevent unnecessary neck tension and properly isolate the deltoid muscles.
• Focus on smooth, controlled circular motions rather than speed, allowing for a full range of motion and effective joint lubrication.
• Synchronize your breathing: inhale as your arms move upwards or forwards, and exhale as they move downwards or backwards.

Common mistakes

• Swaying the torso excessively: Keep your core engaged and body stable to ensure the shoulder is the primary mover, not momentum from your trunk.
• Shrugging shoulders towards ears: Relax your neck and actively depress your shoulders to prevent tension and allow for proper deltoid activation.
• Rushing the movement: Perform circles with controlled speed and deliberate attention to form to fully engage the muscles and improve joint mobility safely.