Elbow Circles - Fundamental
Recommendations: 1-3 Sets, 10-15 Reps
Beginner Elbows Traps Stretching Body Only Gym Home
Purpose: This exercise focuses on working the entire elbow joint and makes an excellent warm-up before any resistance or weigh training involving the elbows.
Benefits: This exercise tones and tightens your upper arms and elbows.
Stand upright with your feet about shoulder-width apart and your feet flat on the floor. Place your hands on your elbows with your elbows at elbow level and pointing out to the sides. This is the starting position. Slowly start circling your elbows in small circles to the front, down, back, and up. Continue making larger and larger circles. When the circles are the largest, continue by decreasing the size of the circles until your arms are in the starting position. Breathe naturally during this exercise. Repeat this exercise but this time rotate your elbows to the back first so it goes back, down, front, and up. Try to make as many circles in this direction as you did for the forward rotation.
Elbow Circles require little time, yet can give good benefits when done regularly. They can be done almost anywhere, without special equipment. The three heads of the deltoid muscles require regular movement to ensure their flexibility and mobility.
Step 1
Stand straight with your elbows straight out to the sides, hands on elbows.
Stand upright with your feet about shoulder-width apart and your feet flat on the floor. Place your hands on your elbows with your elbows at elbow level and pointing out to the sides. This is the starting position.
Step 2
Gently raise your elbows up.
Gently raise your elbows up, like you are pointing to the ceiling, preparing to rotate them to the back. Breathe normally.
Step 3
Gently rotate your elbows to the back.
Gently rotate your elbows to the back, pushing back as far as you can, preparing to continue the circle down. Breathe normally.
Step 4
Gently rotate your elbows downwards.
Gently rotate your elbows down, letting them drop as far as you can, preparing to continue the circle to the front. Breathe normally.
Step 5
Gently rotate your elbows to the front.
Gently rotate your elbows to the front, feeling the stretch in your back, preparing to continue the circle up.
Step 6
Gently rotate your elbows up. Repeat as required
Gently rotate your elbows up and continue the circles until all required are completed. Breathe normally.
Step 7
Stand straight with your elbows relaxed and arms hanging loosely at your sides.
Stand upright with your feet about shoulder-width apart and your feet flat on the floor. Let your elbows relax and your arms hang loosely at your sides. This is the starting position.
Step 8
Gently raise your elbows up.
Gently raise your elbows up, like you are pointing to the ceiling, preparing to rotate them forward. Breathe normally.
Step 9
Gently rotate your elbows to the front.
Gently rotate your elbows to the front, feeling the stretch in your back, preparing to continue the circle down. Breathe normally.
Step 10
Gently rotate your elbows downwards.
Gently rotate your elbows down, letting them drop as far as you can, preparing to continue the circle to the back. Breathe normally.
Step 11
Gently rotate your elbows to the back.
Gently rotate your elbows to the back, pushing them back as far as you can, preparing to continue the circle up. Breath normally.
Step 12
Gently rotate your elbows up. Repeat as required
Gently rotate your elbows up and continue the circles until all required are completed. Breathe normally.