Exercise
ARM CIRCLES
Stand
Squat
Form cues
Start small and build to larger circles to warm up the shoulder joint gradually
Keep the arms at shoulder height throughout — do not let them drop
Perform both forward and backward directions for complete shoulder warm-up
Keep the core braced and avoid allowing the torso to twist with the circles
This is purely a warm-up/mobility drill — perform before any shoulder or upper body work
Instructions
Step-by-step technique
Stand tall with feet shoulder-width apart and arms extended out to the sides, forming a T-shape.
Begin rotating both arms in small forward circles at the shoulders.
Gradually increase the size of the circles over several rotations.
After the desired reps or duration, reverse the direction and perform backward circles.
Keep the arms as straight as possible and the core engaged throughout.