Shoulder Circles - Fundamental
Recommendations: 1-3 Sets, 10-15 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 weigh training involving the shoulders.
Benefits: This exercise tones and tightens your shoulders.
Stand upright with your feet about shoulder-width apart and your feet flat on the floor. Let your shoulders relax and your arms hang loosely at your sides. This is the starting position. Gently roll your shoulders up, back, down, and forward, continuing until the required number of circles is completed. Breathe normally. Repeat this exercise but this time rotate your shoulders to the front first so it goes up, front, down, and back. Breathe normally. Try to make as many circles in this direction as you did for the forward rotation.
Shoulder 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 shoulders 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 shoulders relax and your arms hang loosely at your sides. This is the starting position.
Step 2
Gently raise your shoulders up.
Gently raise your shoulders up, like you are shrugging them, preparing to rotate them to the back. Breathe normally.
Step 3
Gently rotate your shoulders to the back.
Gently rotate your shoulders to the back, pushing back as far as you can, preparing to continue the circle down. Breathe normally.
Step 4
Gently rotate your shoulders downwards.
Gently rotate your shoulders down, letting them drop as far as you can, preparing to continue the circle to the front. Breathe normally.
Step 5
Gently rotate your shoulders to the front.
Gently rotate your shoulders to the front, feeling the stretch in your back, preparing to continue the circle up.
Step 6
Gently rotate your shoulders up.
Gently rotate your shoulders up and continue the circles until all required are completed. Breathe normally. Repeat as required.
Step 7
Stand straight with your shoulders 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 shoulders relax and your arms hang loosely at your sides. This is the starting position.
Step 8
Gently raise your shoulders up.
Gently raise your shoulders up, like you are shrugging them, preparing to rotate them forward. Breathe normally.
Step 9
Gently rotate your shoulders to the front.
Gently rotate your shoulders to the front, feeling the stretch in your back, preparing to continue the circle down. Breathe normally.
Step 10
Gently rotate your shoulders downwards.
Gently rotate your shoulders down, letting them drop as far as you can, preparing to continue the circle to the back. Breathe normally.
Step 11
Gently rotate your shoulders to the back.
Gently rotate your shoulders to the back, pushing them back as far as you can, preparing to continue the circle up. Breath normally.
Step 12
Gently rotate your shoulders up.
Gently rotate your shoulders up and continue the circles until all required are completed. Breathe normally. Repeat as required.