A beginner stretching exercise done using just your bodyweight that mainly works the shoulders, with help from the traps. Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
Updated
Primary
Shoulders
Secondary
Traps
Equipment
None
Level
beginner
Arm Circles demonstration
Arm Circles, starting positionArm Circles, finishing position
How to Perform
1Stand up and extend your arms straight out by the sides. The arms should be parallel to the floor and perpendicular (90-degree angle) to your torso. This will be your starting position.
2Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
3Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
