Arm Circles

How to Perform Arm Circles

1. 1
   Stand upright with your feet shoulder-width apart. Extend both arms straight out to the sides at shoulder height so your body forms a T shape.
2. 2
   Begin making small circular motions with your arms, rotating forward. Keep your arms straight and engaged throughout the movement.
3. 3
   Gradually increase the size of the circles over 10–15 seconds until you are making large, full arm circles.
4. 4
   After 15–20 forward circles, reverse direction and perform the same number of backward circles.
5. 5
   Perform 2–3 sets. This is an excellent movement to include at the start of any upper body workout.

Tips & Common Mistakes

• Stay controlled — Don't use momentum to whip your arms around. Maintain controlled, deliberate circles.
• Keep arms straight — Avoid bending your elbows. Straight arms maximize the stretch through the shoulder joint.
• Progress the size — Start small and work your way up to large circles. This gradually opens up the joint.