Strengthen Shoulder Mobility with Arm Circles Forward

Arm Circles Forward

Rep Range

Time Based

Hints

Start by standing tall with feet hip-width apart, maintaining a neutral spine and relaxed shoulders. Place your hands on or near your thighs. Begin the movement by lifting your arms out to the sides and then moving them in a wide forward circle. Continue the motion until your arms complete the circle and return to the starting position near your thighs. Ensure the circles are expansive, flowing, and controlled, with the primary motion coming from the shoulder joints.

Common Mistakes

Avoid letting the shoulders elevate towards the ears; strive to keep them relaxed and down throughout the exercise. Refrain from making fast or jerky movements; the circles should be smooth and controlled. Ensure your torso remains stable and upright; engage the core to prevent excessive swaying or leaning forward.

Breathing

Inhale deeply as you begin lifting your arms to the side. Exhale slowly and steadily as you complete the forward circle, returning your hands near your thighs. Maintain this rhythmic breathing pattern throughout the movement.

Muscle Focus

Primary Focus Area

Shoulders