Movement overview

Arm Circles are a dynamic warm-up exercise that targets the shoulders, deltoids, and upper arms. This exercise helps improve shoulder mobility, increase blood flow, and prepare the upper body for more intense workouts. It involves rotating the arms in circular motions, which can be performed in both forward and backward directions.

Step-by-step cues

1. Stand with your feet shoulder-width apart and arms extended straight out to the sides at shoulder height.
2. Keep your palms facing down and your arms parallel to the ground.
3. Begin making small circles with your arms by rotating them forward.
4. Gradually increase the size of the circles while maintaining control and stability.
5. After completing a set number of rotations, reverse the direction and perform backward circles.
6. Maintain a steady breathing pattern throughout the exercise.

Technical tips

• Engage your core muscles to maintain balance and stability during the exercise.
• Keep your movements controlled to avoid straining your shoulder joints.
• Start with smaller circles to warm up the muscles before progressing to larger circles.
• Focus on smooth, fluid motions rather than speed to maximize effectiveness.
• Ensure that your shoulders remain relaxed and not hunched up towards your ears.
• Perform arm circles as part of a comprehensive warm-up routine to enhance overall workout performance.