Backward Arm Circle

oec:backward-arm-circle

A dynamic mobility exercise that warms up the shoulders, rotator cuffs, and upper back through reverse circumduction of the arms.

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Also called: Backward arm circles, Reverse arm circle, Reverse arm circles

How to do it

Stand tall with feet hip-width apart and knees soft.
Engage your core to keep your spine neutral and extend your arms straight out to the sides or down alongside your torso with palms facing down or forward.

Raise your straight arms forward and up toward the ceiling in a smooth, continuous arch.
Continue the path overhead, then sweep both arms back behind your torso, squeezing the shoulder blades together.
Lower the arms down past your hips to complete a full circular revolution in reverse.
Maintain a smooth, continuous tempo for the desired repetitions or duration.

Breathe continuously and rhythmically, inhaling as the arms move forward and upward, and exhaling as they circle back and down.

Excessively arching the lower back when reaching overhead and behind.: Brace the abdominal muscles and keep the ribs tucked down to isolate movement to the shoulder girdle.
Bending the elbows during the rotation.: Maintain straight elbows to achieve full circumduction at the shoulder joint.
Shrugging the shoulders toward the ears aggressively.: Keep the neck relaxed and emphasize shoulder blade rotation rather than hiking the traps.

If you experience shoulder impingement or pain, reduce the circle diameter or avoid reaching deeply behind the body.

Shoulder: Circumduction
Shoulder blade: Elevation, Depression, Retraction, Upward rotation, Downward rotation

This record: CC-BY-SA-4.0.