Arm circles

Mobilityeasytimedno equipment

Standing shoulder warm-up: feet shoulder width, both straight arms held out to the sides at shoulder height, the hands trace small circles (about 30 cm) forward for a set time, then backward; the body stays still.

How to do it

1. Stand tall, feet shoulder width and flat, knees soft.
2. Raise both arms straight out to the sides to shoulder height, parallel to the floor, palms down.
3. Move the arms from the shoulder so the hands draw small circles ~30 cm wide, forward direction, ~10-15 s; elbows stay straight.
4. Reverse to backward circles for the same time; optionally grow the circles.
5. Trunk and head stay still; no swinging from the hips.

Muscles worked

Supporting: shoulders