Type: Dynamic stretch
Suitable for: Warm-up, Cool down, Rehabilitation
Arm circles are a timeless warm-up exercise that effectively prepares your shoulders and arms for a range of activities. By enhancing shoulder mobility and increasing blood flow, this dynamic stretch helps prevent injuries and gets your upper body ready for physical exertion.
Directions
- Stand with your feet shoulder-width apart and maintain good posture.
- Extend your arms to the sides, keeping them at shoulder height and parallel to the ground.
- Start making small circular motions with your arms, moving them forward.
- Continue this motion for 20–30 seconds, then reverse the direction of the circles and repeat for another 20–30 seconds.
Helpful hints
- Relax your shoulders: Keep your shoulders down and relaxed, avoiding hunching up toward your ears.
- Pace yourself: Start with smaller circles and increase gradually to warm up your muscles without straining.
- Breathe easy: Ensure you breathe deeply and regularly to maintain oxygen flow during the exercise.