This exercise involves standing with arms extended to the sides and making circular motions with the arms. It is often used as a warm-up exercise to increase range of motion in the shoulders and improve circulation in the upper body.
Step by step guide:
- Stand with your feet shoulder-width apart and your arms extended straight out to the sides at shoulder height.
- Slowly begin to make small circles with your arms, moving them forward in a clockwise direction.
- Gradually increase the size of the circles until you are making full rotations with your arms.
- After a few rotations, switch directions and make circles in a counterclockwise direction.
- Continue making circles for 30-60 seconds, then slowly lower your arms back down to your sides.
Tips
Keep your shoulders relaxed and avoid shrugging them towards your ears. Perform the movements in a controlled manner and make sure to breathe steadily. This exercise can be done anywhere and does not require any equipment.
Benefits
Improves shoulder mobility and flexibility. Increases blood flow to the arms and shoulders. Helps to prevent shoulder injuries. It is ideal as a warm-up before other exercises. Can be done anywhere without any equipment.
Prevention
It is important to avoid making sudden or too-fast movements that could cause strain on the shoulder or neck muscles. If you feel any discomfort or pain in your shoulders, stop the exercise and reassess your technique. Make sure not to overextend your arms to avoid unnecessary strain.
