ARM CIRCLES - FULL ROM
Your shoulders have the greatest range of motion (ROM) of any joint and so it is important to warm them up properly. Arm circles are an ideal dynamic warm-up exercise to achieve this along with helping to increase multi-planar stability not only in your shoulders but in your core too.
Skill Level: Beginner
Training: Mobilization, Warm-Up
Type: Isolation
Force: Rotational
Equipment: None
1° Muscles: Deltoids
2° Muscles: Trapezius
SET-UP
- Stand tall (chest up, chin up) with your feet a comfortable distance apart to provide sufficient stability.
- Extend both of your arms out to your sides so that they are held straight and parallel to the floor.
EXECUTION
- Pointing your fingers outwards, make circles of about 30cm/1ft in diameter with your outstretched arms by moving them in a forward direction for the prescribed duration or number of circles.
- Reverse the movement by making circles of about 30cm/1ft in diameter with your outstretched arms in a backward direction for the same duration or number of circles.
- Repeat the forward and then backward circular motion for the prescribed duration or number of circles, but this time make circles of about 60cm/2ft in diameter.
- Repeat the forward and then backward circular motion one more time for the prescribed duration or number of circles, but this time make circles of the widest diameter as comfortably possible.
- Breathe normally as you perform this movement.
- Keep your core tight throughout the entire exercise.
- Overhead Shoulder Rotation Lasso
- Cross Body Shoulder Swings
- Chest Hugs
- Rolling Shoulders Circles
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