Arm Circles Backward
Rep Range
Time Based
Hints
Start by standing tall with feet hip-width apart, maintaining a neutral spine and relaxed shoulders. Lift your arms upwards above your head. From this position, begin moving them in a wide backward circle. Continue the motion until your arms complete the circle and return to the initial position palms near thighs and then above your head. Ensure that the movement is expansive, flowing, and controlled, with the primary motion coming from the shoulder joints.
Common Mistakes
Avoid letting the shoulders elevate towards the ears. Keep them relaxed and down throughout the exercise. Stay away from making fast or jerky movements; the circles should be smooth and controlled. Ensure that your torso remains stable throughout, engaging the core to prevent excessive swaying or leaning backward.
Breathing
Inhale deeply as you start lifting your arms directly up. Exhale slowly and steadily as you move your arms in the wide backward circle, returning to the starting position above your head. Maintain this rhythmic breathing throughout the movement.
Muscle Focus
Primary Focus Area
Shoulders