This exercise involves making wide circular motions with your arms extended to the sides. It is ideal for improving shoulder mobility and flexibility, as well as increasing circulation in the upper body. It is often used as part of a warm-up or cool-down routine.
Step by step guide:
- Stand with your feet shoulder-width apart and your arms extended straight out to the sides at shoulder height.
- Begin making wide circles with your arms, moving them forward in a clockwise direction.
- As you become comfortable, gradually increase the size of the circles until you are making full, wide rotations with your arms.
- After a few rotations, switch directions and make circles in a counterclockwise direction.
- Continue making wide circles for 30-60 seconds, then slowly lower your arms back down to your sides.
Tips
Maintain an upright posture and keep your core engaged while performing the circles. Avoid making sudden or overly fast movements to prevent shoulder injuries. This exercise should be performed in a controlled manner, focusing on the smoothness and amplitude of the movement.
Benefits
This exercise improves shoulder mobility and flexibility, increases blood flow to the arms and shoulders, and helps prevent shoulder injuries. It can be done as part of a warm-up before other exercises and can be performed anywhere without any equipment.
Prevention
Avoid performing the movements too quickly or without control, as this could lead to strain or injury in the shoulder muscles. If you experience any discomfort or pain in your shoulders, stop the exercise and reassess your technique. Keep the movements smooth and controlled at all times.
