Enhancing Skills

Arm Circles

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.

Type:

Stretch

Equipment:

N/A

Arm circles are a dynamic stretching exercise that helps to increase range of motion and loosen up the shoulder joints. This exercise involves moving the arms in circular motions in both directions.

Proper form:

  1. Stand with feet shoulder-width apart and arms straight out to the sides at shoulder height.
  2. Begin making small circles with the arms, starting clockwise. Gradually increase the size of the circles, making them as large as possible while keeping the arms straight.
  3. After 10-15 circles in one direction, switch to counter-clockwise circles.
  4. Repeat for 2-3 sets.

How to reduce the difficulty: To reduce the difficulty, perform smaller circles and limit the range of motion.

How to increase the difficulty: To increase the difficulty, perform larger circles and/or add light weights.

Reps:

  • Beginner: 2-3 sets of 10-15 circles in each direction.
  • Intermediate: 3-4 sets of 15-20 circles in each direction.
  • Advanced: 4-5 sets of 20-30 circles in each direction.

Estimated time for exercise: 1-2 minutes.

Body Group:

Shoulders

Muscle Group(s):

Shoulder rotator, Shoulders

Muscles used:

Primary:

Deltoids

Secondary:

Rotator Cuff

Tertiary:

Triceps Brachii

Difficulty:

Beginner

Talk to your doctor.  Caution and common sense should be used...as these are my experiences, and my unique situations.  They may work for you or they may not.  You may have different results.  Please read our disclaimer.


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