Arm Circles

Execution

1. Set the shoulder blades down and back before you start, so the neck and shoulders stay away from your ears.
2. Draw small circles with both arms at the same time, about a hand-span across.
3. Do 10 circles one direction, gradually widening them until the arms are near their full reach.
4. Reverse the direction and repeat the same number of circles the other way.
5. Keep the arms at shoulder height throughout; if they drop, pause and reset the height before continuing.

Quick cues

• Shoulders down before you circle.
• Start small, then open the circle.
• Keep the arms at shoulder height.
• Both directions finish one round.
• A pinch in the shoulder, shrink the circle.

Common faults

• Fault: Shrugging the shoulders up to the ears from the first circle

  Fix: Set the shoulder blades down and back before starting, and recheck that position every 5 circles.

• Fault: Going straight into the biggest possible circle from the start

  Fix: Start with a hand-span circle and widen it gradually only after the first few reps.

• Fault: The arms drifting lower than shoulder height with every circle

  Fix: Check in a mirror or have someone flag it when the arms start to drop, then reset the height.

• Fault: Only circling one direction and skipping the reverse

  Fix: Always do both directions; the reverse direction opens the shoulder a way it rarely moves.