ShouldersBeginner

Arm Circles

Stretching movement using No Equipment.

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Muscle guide

See the primary and supporting muscles.

The stronger highlight marks the main muscle associated with this movement. The lighter highlight marks supporting muscles.

Primary ShouldersSupporting Traps

Movement instructions

1
Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
2
Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
3
Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.

Technique guidance

Breathe slowly and evenly. Exhale as you ease into a comfortable range, and never use the breath to force a deeper position.

Use only a comfortable range; a stretch may feel like tension but should not feel sharp or joint-specific.
Come out of the position slowly and use support when balance is limited.

General guidance matched from movement type and equipment; it is not individualized coaching or medical advice.

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