Arm Circles - Fundamental
Recommendations: 10 Reps
Beginner Shoulders Traps Stretching Body Only Gym Home
Purpose: This exercise focuses on working the entire shoulder joint and makes an excellent warm-up before any resistance or weight training involving the shoulders.
Benefits: This exercise tones and tightens your upper arms and shoulders.
Stand upright with your feet about shoulder-width apart and your feet flat on the floor. Extend your arms out at your sides so that they are parallel to the floor and perpendicular to your body. This is the starting position. Slowly start circling your arms 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 arms 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.
Air 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 arms straight out to the sides, forming a "T".
Stand upright with your feet about shoulder-width apart and your feet flat on the floor. Extend your arms out at your sides so that they are parallel to the floor and perpendicular to your body. This is the starting position.
Step 2
Rotate your arms to the front.
Slowly start circling your arms in small circles starting with the front. Keep your feet flat on the floor and shoulder-width apart. Breathe naturally during this exercise.
Step 3
Rotate your arms downwards.
Slowly circle your arms in small circles downwards. Keep your feet flat on the floor and shoulder-width apart. Breathe naturally during this exercise.
Step 4
Rotate your arms to the back.
Slowly circle your arms in small circles to the back. Keep your feet flat on the floor and shoulder-width apart. Breathe naturally during this exercise.
Step 5
Rotate your arms up so they are pointing diagonally to the ceiling.
Slowly circle your arms in small circles upwards so that they are pointing diagonally to the ceiling. Stand upright with your feet about shoulder-width apart and your feet flat on the floor. Repeat as required.
Step 6
Stand straight with your arms straight out to the sides, forming a "T".
Stand upright with your feet about shoulder-width apart and your feet flat on the floor. Extend your arms out at your sides so that they are parallel to the floor and perpendicular to your body. This is the starting position.
Step 7
Rotate your arms to the back, making small circles. Slowly enlarge the circle size.
Slowly start circling your arms in small circles to the back. Breathe naturally during this exercise
Step 8
Rotate your arms downwards.
Slowly circle your arms in small circles downwards. Keep your feet flat on the floor and shoulder-width apart. Breathe naturally during this exercise.
Step 9
Rotate your arms to the front.
Slowly circle your arms in small circles to the front. Keep your feet flat on the floor and shoulder-width apart. Breathe naturally during this exercise.
Step 10
Rotate your arms up so they are pointing diagonally to the ceiling.
Slowly circle your arms in small circles upwards so that they are pointing diagonally to the ceiling. Stand upright with your feet about shoulder-width apart and your feet flat on the floor. Repeat as required.