Shoulder Circle
Improve shoulder mobility and reduce stiffness with gentle shoulder circles. This bodyweight exercise rotates your shoulders forward and backward,
Description
Shoulder circles are a great exercise to loosen up the shoulders and increase mobility. It involves rotating the shoulders in a circular motion, both forward and backward.
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How to Do Shoulder Circle
- 1Setup
Stand tall with your feet shoulder-width apart and your arms relaxed at your sides, keeping a neutral spine.
- 2
Initiate small forward circles by smoothly rotating your shoulders up, forward, and down, keeping your arms relaxed.
- 3
Gradually increase the size of the circles, focusing on a full range of motion without experiencing any pain or discomfort.
- 4
After completing your desired repetitions in the forward direction, reverse the motion to perform backward circles with the same controlled movement.
Tips
- Focus on smooth, controlled movements rather than fast, jerky rotations to maximize joint lubrication and minimize strain.
- Coordinate your breathing by inhaling as your shoulders rise and exhaling as they lower, promoting relaxation and deeper movement.
- Keep your neck relaxed and avoid shrugging it up towards your ears; the movement should originate solely from the shoulder joint and scapula.
- Vary the size of your circles throughout the set, starting small and gradually expanding to explore your full pain-free range of motion.
Common Mistakes
- ×Performing fast, uncontrolled circles can cause jarring or strain; instead, slow down and focus on smooth, deliberate rotations.
- ×Shrugging the neck or tensing the traps during the movement reduces the focus on the shoulder joint; keep your neck long and relaxed, allowing the shoulders to move independently.
- ×Limiting the range of motion too much fails to achieve full mobility benefits; actively try to make the circles as large as comfortably possible.
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