Standing Single-Arm Circling
Improve shoulder mobility with Standing Single-Arm Circling! Gentle, controlled circles increase range of motion. Perfect warm-up or mobility exercise.
Muscle Groups
Primary
Secondary
Instructions
1. Stand upright with feet shoulder-width apart and arms relaxed by your sides.
2. Extend one arm straight out to the side at shoulder height.
3. Begin to make small circles with the extended arm, gradually increasing the size of the circles until you reach your full range of motion.
4. Perform 10-20 circles in one direction, then reverse direction and repeat the same number of circles.
5. Lower your arm back to your side and then switch to the other arm, repeating the same steps.
6. Ensure your movements are controlled and your posture remains upright throughout the exercise.
7. To keep the focus on the shoulder, avoid using momentum; the movement should stem from the shoulder joint itself.
8. As flexibility improves, you can increase the size of your arm circles, but always stay within a comfortable range of motion to avoid injury.
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