Arm Circles

Arm circles are a simple bodyweight mobility drill for your shoulders. They gently move your shoulder joints through a full range of motion and also wake up the muscles around your upper back and chest.

Stand tall with your feet about shoulder-width apart. Let your arms hang straight down at your sides, palms facing your body. Keep your core lightly engaged so your lower back does not arch.

Raise your arms out to your sides and start making small circles with both arms at the same time. Start small and grow the circles gradually as your shoulders loosen up. After several reps, reverse direction and circle the other way. Move at a slow, controlled pace the whole time.

Breathe normally and keep your ribs down; do not hold your breath. To make this easier, keep the circles small or slow the tempo. To make it harder, make the circles larger or take more time to complete each circle.

Fault: Cranking out big, fast circles right away. Fix: Start small and grow the circles gradually, and keep your speed controlled.

Fault: Only circling in one direction. Fix: Work both directions so each shoulder gets balanced movement.

Fault: Shrugging your shoulders toward your ears or arching your lower back. Fix: Keep your shoulders relaxed away from your ears and your ribs down.

Fault: Pushing into pain or pinching. Fix: Stay in a pain-free range; make the circles smaller or stop the rep if the motion does not feel right.