Arm circles (prenatal)

Pre/postnataleasytimedno equipment

Standing tall with the feet hip-width apart, the arms make slow circles at shoulder height to warm up the shoulders and upper back.

How to do it

1. Stand tall, feet hip-width apart, near a wall or chair if your balance feels uncertain.
2. Lift the arms out to the sides to shoulder height and make small slow circles forward for about 15 seconds.
3. Reverse the direction; let the circles grow a little, keeping the neck and shoulders relaxed.
4. Keep breathing normally and stop if you feel dizzy.
5. General exercise information, not medical advice: check with your doctor or midwife before exercising in pregnancy. Stop and get advice for pain, vaginal bleeding, leaking fluid, regular contractions, dizziness, headache, chest pain, calf pain or swelling, or breathlessness that comes before you start.

Muscles worked

Supporting: shoulders, traps